Quinoa vs. Dates
Nutrition comparison of Cooked Quinoa and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and dates:
- Both dates and quinoa are high in calories and dietary fiber.
- Date has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than date.
- Date has more niacin, pantothenic acid and Vitamin B6, however, quinoa contains more folate.
- Date is an excellent source of calcium and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and quinoa are high in calories. Date has 131% more calories than quinoa - date has 277 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Dates | |
|---|---|---|
| Protein | 15% | 2% |
| Carbohydrates | 71% | 98% |
| Fat | 15% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and quinoa has 72% less carbohydrates than date - date has 75g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both dates and quinoa are high in dietary fiber. Date has 139% more dietary fiber than quinoa - date has 6.7g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Date is high in sugar and quinoa has 99% less sugar than date - date has 66.5g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 143% more protein than date - date has 1.8g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both quinoa and dates are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than quinoa - date has 7ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than date - quinoa has 0.63mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and quinoa contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6, however, quinoa contains more folate. Both quinoa and dates contain significant amounts of thiamin and riboflavin.
| Quinoa | Dates | |
|---|---|---|
| Thiamin | 0.107 MG | 0.05 MG |
| Riboflavin | 0.11 MG | 0.06 MG |
| Niacin | 0.412 MG | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | 0.123 MG | 0.249 MG |
| Folate | 42 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 276% more calcium than quinoa - date has 64mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 66% more iron than date - date has 0.9mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Date is an excellent source of potassium and it has 305% more potassium than quinoa - date has 696mg of potassium per 100 grams and quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than date per 100 grams.
| Quinoa | Dates | |
|---|---|---|
| beta-carotene | 3 UG | 89 UG |
| lutein + zeaxanthin | 53 UG | 23 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.
Cooked Quinoa 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 quinoa contain more calories in 100 grams?Both dates and quinoa are high in calories. Date has 130% more calories than quinoa - date has 277 calories in 100g and quinoa has 120 calories.
Does dates or quinoa have more carbohydrates?
By weight, date is high in carbohydrates and quinoa has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does dates or quinoa contain more calcium?
Date is a rich source of calcium and it has 280% more calcium than quinoa - date has 64mg of calcium in 100 grams and quinoa has 17mg of calcium.
Does dates or quinoa contain more potassium?
Date is a rich source of potassium and it has 310% more potassium than quinoa - date has 696mg of potassium in 100 grams and quinoa has 172mg of potassium.