White Rice vs. Dates
Nutrition comparison of Cooked White Rice and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and dates:
- Both dates and white rice are high in calories.
- Date is an excellent source of calcium, dietary fiber and potassium.
- White rice has more thiamin and folate, however, date contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and white rice are high in calories. Date has 113% more calories than white rice - date has 277 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to dates for fat. White rice has a macronutrient ratio of 8:91:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Dates | |
|---|---|---|
| Protein | 8% | 2% |
| Carbohydrates | 91% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and white rice has 62% less carbohydrates than date - date has 75g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 21 times more dietary fiber than white rice - date has 6.7g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
Date is high in sugar and white rice has less sugar than date - date has 66.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Dates and white rice contain similar amounts of protein - date has 1.8g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both white rice and dates are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than white rice - date has 7ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin K
Dates and white rice contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, date contains more riboflavin and Vitamin B6. Both white rice and dates contain significant amounts of niacin and pantothenic acid.
| White Rice | Dates | |
|---|---|---|
| Thiamin | 0.167 MG | 0.05 MG |
| Riboflavin | 0.016 MG | 0.06 MG |
| Niacin | 1.835 MG | 1.61 MG |
| Pantothenic acid | 0.411 MG | 0.805 MG |
| Vitamin B6 | 0.05 MG | 0.249 MG |
| Folate | 58 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 20 times more calcium than white rice - date has 64mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 66% more iron than date - date has 0.9mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Date is an excellent source of potassium and it has 23 times more potassium than white rice - date has 696mg of potassium per 100 grams and white rice has 29mg 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Dates (Dates, medjool) .
Cooked White Rice 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 white rice contain more calories in 100 grams?Both dates and white rice are high in calories. Date has 110% more calories than white rice - date has 277 calories in 100g and white rice has 130 calories.
Does dates or white rice have more carbohydrates?
By weight, date is high in carbohydrates and white rice has 60% fewer carbohydrates than date - date has 75g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does dates or white rice contain more calcium?
Date is a rich source of calcium and it has 20 times more calcium than white rice - date has 64mg of calcium in 100 grams and white rice has 3mg of calcium.
Does dates or white rice contain more potassium?
Date is a rich source of potassium and it has 23 times more potassium than white rice - date has 696mg of potassium in 100 grams and white rice has 29mg of potassium.