Oatmeal vs. Dates
Nutrition comparison of Oatmeal and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and dates:
- Both dates and oatmeal are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Oatmeal has more thiamin and riboflavin, however, date contains more pantothenic acid and Vitamin B6.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and oatmeal are high in calories. Oatmeal has 32% more calories than date - date has 277 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Dates | |
|---|---|---|
| Protein | 17% | 2% |
| Carbohydrates | 69% | 98% |
| Fat | 15% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and oatmeal are high in carbohydrates. Date has 12% more carbohydrates than oatmeal - date has 75g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both dates and oatmeal are high in dietary fiber. Oatmeal has 46% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Date is high in sugar and oatmeal has 98% less sugar than date - date has 66.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 784% more protein than date - date has 1.8g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Date has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than oatmeal - date has 7ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than date - oatmeal has 0.47mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and oatmeal contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, date contains more pantothenic acid and Vitamin B6. Both oatmeal and dates contain significant amounts of niacin and folate.
| Oatmeal | Dates | |
|---|---|---|
| Thiamin | 0.73 MG | 0.05 MG |
| Riboflavin | 0.14 MG | 0.06 MG |
| Niacin | 0.78 MG | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | 0.12 MG | 0.249 MG |
| Folate | 32 UG | 15 UG |
Minerals
calcium
Both dates and oatmeal are high in calcium. Date has 23% more calcium than oatmeal - date has 64mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 367% more iron than date - date has 0.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both dates and oatmeal are high in potassium. Date has 99% more potassium than oatmeal - date has 696mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or oatmeal contain more calories in 100 grams?Both dates and oatmeal are high in calories. Oatmeal has 30% more calories than date - date has 277 calories in 100g and oatmeal has 367 calories.
Does dates or oatmeal have more carbohydrates?
By weight, both dates and oatmeal are high in carbohydrates. date has 10% more carbohydrates than oatmeal - date has 75g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does dates or oatmeal contain more calcium?
Both dates and oatmeal are high in calcium. Date has 20% more calcium than oatmeal - date has 64mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does dates or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 370% more iron than date - date has 0.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does dates or oatmeal contain more potassium?
Both dates and oatmeal are high in potassium. Date has 100% more potassium than oatmeal - date has 696mg of potassium in 100 grams and oatmeal has 350mg of potassium.