Pasta vs. Dates
Nutrition comparison of Pasta and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and dates:
- Both dates and pasta are high in calories, carbohydrates, dietary fiber and potassium.
- Date is an excellent source of calcium.
- Pasta has more thiamin, riboflavin, niacin and folate.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and pasta are high in calories. Pasta has 34% more calories than date - date has 277 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Pasta has a macronutrient ratio of 14:82:4 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Dates | |
|---|---|---|
| Protein | 14% | 2% |
| Carbohydrates | 82% | 98% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and pasta are high in carbohydrates. Date is very similar to pasta for carbohydrates - date has 75g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both dates and pasta are high in dietary fiber. Date has 109% more dietary fiber than pasta - date has 6.7g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Date is high in sugar and pasta has 96% less sugar than date - date has 66.5g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 620% more protein than date - date has 1.8g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both pasta and dates are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than pasta - date has 7ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and dates contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and pasta contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate. Both pasta and dates contain significant amounts of pantothenic acid and Vitamin B6.
| Pasta | Dates | |
|---|---|---|
| Thiamin | 0.891 MG | 0.05 MG |
| Riboflavin | 0.4 MG | 0.06 MG |
| Niacin | 7.177 MG | 1.61 MG |
| Pantothenic acid | 0.431 MG | 0.805 MG |
| Vitamin B6 | 0.142 MG | 0.249 MG |
| Folate | 237 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 205% more calcium than pasta - date has 64mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 267% more iron than date - date has 0.9mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both dates and pasta are high in potassium. Date has 212% more potassium than pasta - date has 696mg of potassium per 100 grams and pasta has 223mg 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, both pasta and dates contain significant amounts of lutein + zeaxanthin.
| Pasta | Dates | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 23 UG |
| beta-carotene | ~ | 89 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.
Pasta 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 pasta contain more calories in 100 grams?Both dates and pasta are high in calories. Pasta has 30% more calories than date - date has 277 calories in 100g and pasta has 371 calories.
Does dates or pasta have more carbohydrates?
By weight, both dates and pasta are high in carbohydrates. date is very similar to pasta for carbohydrates - date has 75g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does dates or pasta contain more calcium?
Date is a rich source of calcium and it has 210% more calcium than pasta - date has 64mg of calcium in 100 grams and pasta has 21mg of calcium.
Does dates or pasta contain more iron?
Pasta is an abundant source of iron and it has 270% more iron than date - date has 0.9mg of iron in 100 grams and pasta has 3.3mg of iron.
Does dates or pasta contain more potassium?
Both dates and pasta are high in potassium. Date has 210% more potassium than pasta - date has 696mg of potassium in 100 grams and pasta has 223mg of potassium.