Dates vs. Tomato
Nutrition comparison of Dates and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and tomato:
- Both dates and tomato are high in potassium.
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and dietary fiber.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and tomato has 94% less calories than date - date has 277 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Dates has a macronutrient ratio of 2:98:0 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Tomato | |
|---|---|---|
| Protein | 2% | 17% |
| Carbohydrates | 98% | 75% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and tomato has 95% less carbohydrates than date - date has 75g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 458% more dietary fiber than tomato - date has 6.7g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Date is high in sugar and tomato has 96% less sugar than date - date has 66.5g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Dates and tomato contain similar amounts of protein - date has 1.8g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both tomato and dates are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than date - tomato has 13.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Tomato has 500% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Tomato has more Vitamin E than date - tomato has 0.54mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and tomato contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and tomato contain significant amounts of thiamin and folate.
| Dates | Tomato | |
|---|---|---|
| Thiamin | 0.05 MG | 0.037 MG |
| Riboflavin | 0.06 MG | 0.019 MG |
| Niacin | 1.61 MG | 0.594 MG |
| Pantothenic acid | 0.805 MG | 0.089 MG |
| Vitamin B6 | 0.249 MG | 0.08 MG |
| Folate | 15 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 540% more calcium than tomato - date has 64mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Date has 233% more iron than tomato - date has 0.9mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both dates and tomato are high in potassium. Date has 194% more potassium than tomato - date has 696mg of potassium per 100 grams and tomato has 237mg 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,
| Dates | Tomato | |
|---|---|---|
| beta-carotene | 89 UG | 449 UG |
| lutein + zeaxanthin | 23 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 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.
Dates g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Date is high in calories and tomato has 90% less calories than date - date has 277 calories in 100g and tomato has 18 calories.
Does dates or tomato have more carbohydrates?
By weight, date is high in carbohydrates and tomato has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does dates or tomato contain more calcium?
Date is a rich source of calcium and it has 540% more calcium than tomato - date has 64mg of calcium in 100 grams and tomato has 10mg of calcium.
Does dates or tomato contain more potassium?
Both dates and tomato are high in potassium. Date has 190% more potassium than tomato - date has 696mg of potassium in 100 grams and tomato has 237mg of potassium.