Dates vs. Orange Juice
Nutrition comparison of Dates and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and orange juice:
- Date has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than date.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and orange juice has 84% less calories than date - date has 277 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to orange juice per calorie. Dates has a macronutrient ratio of 2:98:0 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Orange Juice | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 98% | 90% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and orange juice has 86% less carbohydrates than date - date has 75g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 32 times more dietary fiber than orange juice - date has 6.7g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Date is high in sugar and orange juice has 87% less sugar than date - date has 66.5g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Dates and orange juice contain similar amounts of protein - date has 1.8g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both orange juice and dates are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than date - orange juice has 50mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and orange juice contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Orange juice and dates contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and orange juice contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and orange juice contain significant amounts of thiamin, riboflavin and folate.
| Dates | Orange Juice | |
|---|---|---|
| Thiamin | 0.05 MG | 0.09 MG |
| Riboflavin | 0.06 MG | 0.03 MG |
| Niacin | 1.61 MG | 0.4 MG |
| Pantothenic acid | 0.805 MG | 0.19 MG |
| Vitamin B6 | 0.249 MG | 0.04 MG |
| Folate | 15 UG | 30 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 482% more calcium than orange juice - date has 64mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Date has 350% more iron than orange juice - date has 0.9mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Date is an excellent source of potassium and it has 248% more potassium than orange juice - date has 696mg of potassium per 100 grams and orange juice has 200mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Orange Juice | |
|---|---|---|
| beta-carotene | 89 UG | 33 UG |
| lutein + zeaxanthin | 23 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
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.
Note: The specific food items compared are: Dates (Dates, medjool) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Dates g
()
|
Daily Values (%) |
Orange Juice 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 orange juice contain more calories in 100 grams?Date is high in calories and orange juice has 80% less calories than date - date has 277 calories in 100g and orange juice has 45 calories.
Does dates or orange juice have more carbohydrates?
By weight, date is high in carbohydrates and orange juice has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does dates or orange juice contain more calcium?
Date is a rich source of calcium and it has 480% more calcium than orange juice - date has 64mg of calcium in 100 grams and orange juice has 11mg of calcium.
Does dates or orange juice contain more potassium?
Date is a rich source of potassium and it has 250% more potassium than orange juice - date has 696mg of potassium in 100 grams and orange juice has 200mg of potassium.