White Bread vs. Dates
Nutrition comparison of White Bread and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and dates:
- Both white bread and dates are high in calcium, calories, carbohydrates and dietary fiber.
- Date is an excellent source of potassium.
- White bread has more thiamin, riboflavin, niacin and folate, however, date contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and dates are high in calories. Date has 16% more calories than white bread - white bread has 238 calories per 100 grams and date has 277 calories.
For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. White bread has a macronutrient ratio of 18:74:8 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Dates | |
|---|---|---|
| Protein | 18% | 2% |
| Carbohydrates | 74% | 98% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and dates are high in carbohydrates. Date has 71% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both white bread and dates are high in dietary fiber. White bread has 37% more dietary fiber than date - white bread has 9.2g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and white bread has 92% less sugar than date - white bread has 5g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
White bread is a great source of protein and it has 489% more protein than date - white bread has 10.7g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both white bread and dates are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both white bread and dates are low in trans fat - white bread has 0.03g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than white bread - date has 7ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than date - white bread has 0.38mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
White bread and dates contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate, however, date contains more Vitamin B6. Both white bread and dates contain significant amounts of pantothenic acid.
| White Bread | Dates | |
|---|---|---|
| Thiamin | 0.51 MG | 0.05 MG |
| Riboflavin | 0.255 MG | 0.06 MG |
| Niacin | 4.455 MG | 1.61 MG |
| Pantothenic acid | 0.455 MG | 0.805 MG |
| Vitamin B6 | 0.08 MG | 0.249 MG |
| Folate | 127 UG | 15 UG |
Minerals
calcium
Both white bread and dates are high in calcium. White bread has 969% more calcium than date - white bread has 684mg of calcium per 100 grams and date has 64mg of calcium.
iron
White bread is an excellent source of iron and it has 443% more iron than date - white bread has 4.9mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 448% more potassium than white bread - white bread has 127mg 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 white bread and dates contain significant amounts of lutein + zeaxanthin.
| White Bread | Dates | |
|---|---|---|
| beta-carotene | 2 UG | 89 UG |
| lutein + zeaxanthin | 25 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: White Bread (Bread, white wheat) and Dates (Dates, medjool) .
White Bread 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 white bread or dates contain more calories in 100 grams?Both white bread and dates are high in calories. Date has 20% more calories than white bread - white bread has 238 calories in 100g and date has 277 calories.
Does white bread or dates have more carbohydrates?
By weight, both white bread and dates are high in carbohydrates. date has 70% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and date has 75g of carbohydrates.
Does white bread or dates contain more calcium?
Both white bread and dates are high in calcium. White bread has 970% more calcium than date - white bread has 684mg of calcium in 100 grams and date has 64mg of calcium.
Does white bread or dates contain more iron?
White bread is an abundant source of iron and it has 440% more iron than date - white bread has 4.9mg of iron in 100 grams and date has 0.9mg of iron.
Does white bread or dates contain more potassium?
Date is a rich source of potassium and it has 450% more potassium than white bread - white bread has 127mg of potassium in 100 grams and date has 696mg of potassium.