Dates vs. Tumeric
Nutrition comparison of Dates and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and tumeric:
- Both dates and tumeric are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Tumeric has more riboflavin, however, date contains more Vitamin B6.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and tumeric are high in calories. Tumeric has 13% more calories than date - date has 277 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to tumeric per calorie. Dates has a macronutrient ratio of 2:98:0 and for tumeric, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Tumeric | |
|---|---|---|
| Protein | 2% | 12% |
| Carbohydrates | 98% | 79% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and tumeric are high in carbohydrates. Date has 12% more carbohydrates than tumeric - date has 75g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both dates and tumeric are high in dietary fiber. Tumeric has 239% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Date is high in sugar and tumeric has 95% less sugar than date - date has 66.5g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 435% more protein than date - date has 1.8g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Date has less saturated fat than tumeric - tumeric has 1.8g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both tumeric and dates are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Tumeric has more Vitamin C than date - tumeric has 0.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than tumeric - date has 7ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has more Vitamin E than date - tumeric has 4.4mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and tumeric contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Tumeric has more riboflavin, however, date contains more Vitamin B6. Both dates and tumeric contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Dates | Tumeric | |
|---|---|---|
| Thiamin | 0.05 MG | 0.058 MG |
| Riboflavin | 0.06 MG | 0.15 MG |
| Niacin | 1.61 MG | 1.35 MG |
| Pantothenic acid | 0.805 MG | 0.542 MG |
| Vitamin B6 | 0.249 MG | 0.107 MG |
| Folate | 15 UG | 20 UG |
Minerals
calcium
Both dates and tumeric are high in calcium. Tumeric has 163% more calcium than date - date has 64mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 60 times more iron than date - date has 0.9mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both dates and tumeric are high in potassium. Tumeric has 199% more potassium than date - date has 696mg of potassium per 100 grams and tumeric has 2080mg of potassium.
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 (%) |
Tumeric 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 tumeric contain more calories in 100 grams?Both dates and tumeric are high in calories. Tumeric has 10% more calories than date - date has 277 calories in 100g and tumeric has 312 calories.
Does dates or tumeric have more carbohydrates?
By weight, both dates and tumeric are high in carbohydrates. date has 10% more carbohydrates than tumeric - date has 75g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does dates or tumeric contain more calcium?
Both dates and tumeric are high in calcium. Tumeric has 160% more calcium than date - date has 64mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does dates or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 60 times more iron than date - date has 0.9mg of iron in 100 grams and tumeric has 55mg of iron.
Does dates or tumeric contain more potassium?
Both dates and tumeric are high in potassium. Tumeric has 200% more potassium than date - date has 696mg of potassium in 100 grams and tumeric has 2080mg of potassium.