Whole Wheat Bread vs. Dates
Nutrition comparison of Whole Wheat Bread and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and dates:
- Both whole wheat bread and dates are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Date has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than date.
- Whole wheat bread has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and dates are high in calories. Whole wheat bread is very similar to whole wheat bread for calories - whole wheat bread has 265 calories per 100 grams and date has 277 calories.
| Whole Wheat Bread | Dates | |
|---|---|---|
| Protein | 20% | 2% |
| Carbohydrates | 65% | 98% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and dates are high in carbohydrates. Date has 73% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both whole wheat bread and dates are high in dietary fiber. Whole wheat bread has a little more dietary fiber (10%) than date by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and whole wheat bread has 90% less sugar than date - whole wheat bread has 6.4g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 638% more protein than date - whole wheat bread has 13.4g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both whole wheat bread and dates are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and dates contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than whole wheat bread - date has 7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than date - whole wheat bread has 0.37mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Whole wheat bread and dates contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid. Both whole wheat bread and dates contain significant amounts of Vitamin B6.
| Whole Wheat Bread | Dates | |
|---|---|---|
| Thiamin | 0.279 MG | 0.05 MG |
| Riboflavin | 0.131 MG | 0.06 MG |
| Niacin | 4.042 MG | 1.61 MG |
| Pantothenic acid | 0.336 MG | 0.805 MG |
| Vitamin B6 | 0.263 MG | 0.249 MG |
| Folate | 75 UG | 15 UG |
Minerals
calcium
Both whole wheat bread and dates are high in calcium. Whole wheat bread has 61% more calcium than date - whole wheat bread has 103mg of calcium per 100 grams and date has 64mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 178% more iron than date - whole wheat bread has 2.5mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both whole wheat bread and dates are high in potassium. Date has 203% more potassium than whole wheat bread - whole wheat bread has 230mg 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, date has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than date per 100 grams.
| Whole Wheat Bread | Dates | |
|---|---|---|
| beta-carotene | 1 UG | 89 UG |
| lutein + zeaxanthin | 94 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Dates (Dates, medjool) .
Whole Wheat 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 whole wheat bread or dates contain more calories in 100 grams?Both whole wheat bread and dates are high in calories. Whole wheat bread is quite similar to whole wheat bread for calories - whole wheat bread has 265 calories in 100g and date has 277 calories.
Does whole wheat bread or dates have more carbohydrates?
By weight, both whole wheat bread and dates are high in carbohydrates. date has 70% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and date has 75g of carbohydrates.
Does whole wheat bread or dates contain more calcium?
Both whole wheat bread and dates are high in calcium. Whole wheat bread has 60% more calcium than date - whole wheat bread has 103mg of calcium in 100 grams and date has 64mg of calcium.
Does whole wheat bread or dates contain more potassium?
Both whole wheat bread and dates are high in potassium. Date has 200% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and date has 696mg of potassium.