Olive Oil vs. Dates
Nutrition comparison of Olive Oil and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and dates:
- Both dates and olive oil are high in calories.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and olive oil are high in calories. Olive oil has 219% more calories than date - date has 277 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in carbs, much heavier in fat and similar to dates for protein. Olive oil has a macronutrient ratio of 0:0:100 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Dates | |
|---|---|---|
| Protein | ~ | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and olive oil has less carbohydrates than date - date has 75g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than olive oil - date has 6.7g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Date is high in sugar and olive oil has less sugar than date - date has 66.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Date has more protein than olive oil - date has 1.8g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and date has less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than olive oil - date has 7ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than date - olive oil has 14.4mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Olive oil has 21 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Dates | |
|---|---|---|
| Thiamin | ~ | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | ~ | 0.249 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 63 times more calcium than olive oil - date has 64mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Dates and olive oil contain similar amounts of iron - date has 0.9mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Date is an excellent source of potassium and it has 695 times more potassium than olive oil - date has 696mg of potassium per 100 grams and olive oil has 1mg 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.
Olive Oil 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 olive oil contain more calories in 100 grams?Both dates and olive oil are high in calories. Olive oil has 220% more calories than date - date has 277 calories in 100g and olive oil has 884 calories.
Does dates or olive oil have more carbohydrates?
By weight, date is high in carbohydrates and olive oil has fewer carbohydrates than date - date has 75g of carbs for 100g and olive oil has no carbs..
Does dates or olive oil contain more calcium?
Date is a rich source of calcium and it has 63 times more calcium than olive oil - date has 64mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does dates or olive oil contain more potassium?
Date is a rich source of potassium and it has 695 times more potassium than olive oil - date has 696mg of potassium in 100 grams and olive oil has 1mg of potassium.