Wheat Flour vs. Dates
Nutrition comparison of Wheat Flour and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and dates:
- Both dates and wheat flour are high in calories, carbohydrates and dietary fiber.
- Date has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than date.
- Date is an excellent source of calcium and potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, date contains more Vitamin B6.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and wheat flour are high in calories. Wheat flour has 30% more calories than date - date has 277 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Dates | |
|---|---|---|
| Protein | 14% | 2% |
| Carbohydrates | 82% | 98% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and wheat flour are high in carbohydrates. Date is very similar to wheat flour for carbohydrates - date has 75g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both dates and wheat flour are high in dietary fiber. Date has 179% more dietary fiber than wheat flour - date has 6.7g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Date is high in sugar and wheat flour has 100% less sugar than date - date has 66.5g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 562% more protein than date - date has 1.8g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both wheat flour and dates are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than wheat flour - date has 7ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than date - wheat flour has 0.4mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and wheat flour contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, date contains more Vitamin B6. Both wheat flour and dates contain significant amounts of pantothenic acid.
| Wheat Flour | Dates | |
|---|---|---|
| Thiamin | 0.812 MG | 0.05 MG |
| Riboflavin | 0.512 MG | 0.06 MG |
| Niacin | 7.554 MG | 1.61 MG |
| Pantothenic acid | 0.438 MG | 0.805 MG |
| Vitamin B6 | 0.037 MG | 0.249 MG |
| Folate | 183 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 327% more calcium than wheat flour - date has 64mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 390% more iron than date - date has 0.9mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Date is an excellent source of potassium and it has 596% more potassium than wheat flour - date has 696mg of potassium per 100 grams and wheat flour has 100mg 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 wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than date per 100 grams.
| Wheat Flour | Dates | |
|---|---|---|
| beta-carotene | 1 UG | 89 UG |
| lutein + zeaxanthin | 79 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Dates (Dates, medjool) .
Wheat Flour 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 wheat flour contain more calories in 100 grams?Both dates and wheat flour are high in calories. Wheat flour has 30% more calories than date - date has 277 calories in 100g and wheat flour has 361 calories.
Does dates or wheat flour have more carbohydrates?
By weight, both dates and wheat flour are high in carbohydrates. date is very similar to wheat flour for carbohydrates - date has 75g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does dates or wheat flour contain more calcium?
Date is a rich source of calcium and it has 330% more calcium than wheat flour - date has 64mg of calcium in 100 grams and wheat flour has 15mg of calcium.
Does dates or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 390% more iron than date - date has 0.9mg of iron in 100 grams and wheat flour has 4.4mg of iron.
Does dates or wheat flour contain more potassium?
Date is a rich source of potassium and it has 600% more potassium than wheat flour - date has 696mg of potassium in 100 grams and wheat flour has 100mg of potassium.