Whole Milk vs. Dates
Nutrition comparison of Whole Milk and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and dates:
- Both dates and whole milk are high in calcium.
- Date is an excellent source of dietary fiber and potassium.
- Whole milk has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than date.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and whole milk has 78% less calories than date - date has 277 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Dates | |
|---|---|---|
| Protein | 21% | 2% |
| Carbohydrates | 32% | 98% |
| Fat | 48% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and whole milk has 94% less carbohydrates than date - date has 75g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than whole milk - date has 6.7g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Date is high in sugar and whole milk has 92% less sugar than date - date has 66.5g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Dates and whole milk contain similar amounts of protein - date has 1.8g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Date has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has 557% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than date - whole milk has 51iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Whole milk and dates contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and whole milk contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate. Both whole milk and dates contain significant amounts of thiamin.
| Whole Milk | Dates | |
|---|---|---|
| Thiamin | 0.046 MG | 0.05 MG |
| Riboflavin | 0.169 MG | 0.06 MG |
| Niacin | 0.089 MG | 1.61 MG |
| Pantothenic acid | 0.373 MG | 0.805 MG |
| Vitamin B6 | 0.036 MG | 0.249 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both dates and whole milk are high in calcium. Whole milk has 77% more calcium than date - date has 64mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Date has 29 times more iron than whole milk - date has 0.9mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Date is an excellent source of potassium and it has 427% more potassium than whole milk - date has 696mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Dates (Dates, medjool) .
Whole Milk 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 whole milk contain more calories in 100 grams?Date is high in calories and whole milk has 80% less calories than date - date has 277 calories in 100g and whole milk has 61 calories.
Does dates or whole milk have more carbohydrates?
By weight, date is high in carbohydrates and whole milk has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does dates or whole milk contain more calcium?
Both dates and whole milk are high in calcium. Whole milk has 80% more calcium than date - date has 64mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does dates or whole milk contain more potassium?
Date is a rich source of potassium and it has 430% more potassium than whole milk - date has 696mg of potassium in 100 grams and whole milk has 132mg of potassium.