Dates vs. White Chocolate
Nutrition comparison of Dates and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and white chocolate:
- Both white chocolate and dates are high in calcium, calories, carbohydrates, potassium and sugar.
- Date is an excellent source of dietary fiber.
- White chocolate has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6.
USDA sources for nutritional information: Dates (Dates, medjool) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and dates are high in calories. White chocolate has 95% more calories than date - white chocolate has 539 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Dates has a macronutrient ratio of 2:97:1 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | White Chocolate | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 97% | 43% |
| Fat | 1% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and dates are high in carbohydrates. Date has 27% more carbohydrates than white chocolate - white chocolate has 59.2g 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 32 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Both white chocolate and dates are high in sugar. Date has 13% more sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
White chocolate has 224% more protein than date - white chocolate has 5.9g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and date has less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and dates contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
White chocolate and dates contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
White chocolate has more Vitamin E than date - white chocolate has 0.96mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
White chocolate and dates contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6. Both dates and white chocolate contain significant amounts of thiamin, pantothenic acid and folate.
| Dates | White Chocolate | |
|---|---|---|
| Thiamin | 0.05 MG | 0.063 MG |
| Riboflavin | 0.06 MG | 0.282 MG |
| Niacin | 1.61 MG | 0.745 MG |
| Pantothenic acid | 0.805 MG | 0.608 MG |
| Vitamin B6 | 0.249 MG | 0.056 MG |
| Folate | 15 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and dates are high in calcium. White chocolate has 211% more calcium than date - white chocolate has 199mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 275% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both white chocolate and dates are high in potassium. Date has 143% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and date has 696mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or White Chocolate .
Note: The specific food items compared are: Dates (Dates, medjool) and White Chocolate (Candies, white chocolate) .
Dates g
()
|
Daily Values (%) |
White Chocolate 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 chocolate or dates contain more calories in 100 grams?Both white chocolate and dates are high in calories. White chocolate has 100% more calories than date - white chocolate has 539 calories in 100g and date has 277 calories.
Does white chocolate or dates have more carbohydrates?
By weight, both white chocolate and dates are high in carbohydrates. date has 30% more carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and date has 75g of carbohydrates.
Does white chocolate or dates contain more calcium?
Both white chocolate and dates are high in calcium. White chocolate has 210% more calcium than date - white chocolate has 199mg of calcium in 100 grams and date has 64mg of calcium.
Does white chocolate or dates contain more potassium?
Both white chocolate and dates are high in potassium. Date has 140% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and date has 696mg of potassium.