Dates vs. Russet Potato
Nutrition comparison of Dates and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and russet potato:
- Both dates and russet potato are high in potassium.
- Date has more pantothenic acid.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Russet Potato (Potatoes, russet, flesh and skin, 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 russet potato has 71% less calories than date - date has 277 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to russet potato for fat. Dates has a macronutrient ratio of 2:98:0 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Russet Potato | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 98% | 89% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and russet potato has 76% less carbohydrates than date - date has 75g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 415% more dietary fiber than russet potato - date has 6.7g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Date is high in sugar and russet potato has 99% less sugar than date - date has 66.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Dates and russet potato contain similar amounts of protein - date has 1.8g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both russet potato and dates are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than date - russet potato has 5.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than russet potato - date has 7ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and dates contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and russet potato contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Date has more pantothenic acid. Both dates and russet potato contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Dates | Russet Potato | |
|---|---|---|
| Thiamin | 0.05 MG | 0.082 MG |
| Riboflavin | 0.06 MG | 0.033 MG |
| Niacin | 1.61 MG | 1.035 MG |
| Pantothenic acid | 0.805 MG | 0.301 MG |
| Vitamin B6 | 0.249 MG | 0.345 MG |
| Folate | 15 UG | 14 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 392% more calcium than russet potato - date has 64mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Dates and russet potato contain similar amounts of iron - date has 0.9mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both dates and russet potato are high in potassium. Date has 67% more potassium than russet potato - date has 696mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Dates g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Date is high in calories and russet potato has 70% less calories than date - date has 277 calories in 100g and russet potato has 79 calories.
Does dates or russet potato have more carbohydrates?
By weight, date is high in carbohydrates and russet potato has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does dates or russet potato contain more calcium?
Date is a rich source of calcium and it has 390% more calcium than russet potato - date has 64mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does dates or russet potato contain more potassium?
Both dates and russet potato are high in potassium. Date has 70% more potassium than russet potato - date has 696mg of potassium in 100 grams and russet potato has 417mg of potassium.