Dates vs. Strawberries
Nutrition comparison of Dates and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and strawberries:
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and strawberry has 88% less calories than date - strawberry has 32 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Dates has a macronutrient ratio of 2:98:0 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Strawberries | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 98% | 85% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and strawberry has 90% less carbohydrates than date - strawberry has 7.7g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 235% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and strawberry has 93% less sugar than date - strawberry has 4.9g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Strawberries and dates contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both strawberries and dates are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than date - strawberry has 58.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Strawberries and dates contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Strawberries and dates contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Strawberries and dates contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and strawberries contain significant amounts of folate.
| Dates | Strawberries | |
|---|---|---|
| Thiamin | 0.05 MG | 0.024 MG |
| Riboflavin | 0.06 MG | 0.022 MG |
| Niacin | 1.61 MG | 0.386 MG |
| Pantothenic acid | 0.805 MG | 0.125 MG |
| Vitamin B6 | 0.249 MG | 0.047 MG |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 300% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 120% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 355% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and date has 696mg 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 dates and strawberries contain significant amounts of lutein + zeaxanthin.
| Dates | Strawberries | |
|---|---|---|
| beta-carotene | 89 UG | 7 UG |
| lutein + zeaxanthin | 23 UG | 26 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 Strawberries (Strawberries, raw) .
Dates g
()
|
Daily Values (%) |
Strawberries 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 strawberries or dates contain more calories in 100 grams?Date is high in calories and strawberry has 90% less calories than date - strawberry has 32 calories in 100g and date has 277 calories.
Does strawberries or dates have more carbohydrates?
By weight, date is high in carbohydrates and strawberry has 90% fewer carbohydrates than date - strawberry has 7.7g of carbs for 100g and date has 75g of carbohydrates.
Does strawberries or dates contain more calcium?
Date is a rich source of calcium and it has 300% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and date has 64mg of calcium.
Does strawberries or dates contain more potassium?
Date is a rich source of potassium and it has 360% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and date has 696mg of potassium.