Dates vs. Almond Butter
Nutrition comparison of Dates and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and almond butter:
- Both dates and almond butter are high in calcium, calories, dietary fiber and potassium.
- Almond butter has more riboflavin and folate, however, date contains more pantothenic acid and Vitamin B6.
- Almond butter is an excellent source of Vitamin E, iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and almond butter are high in calories. Almond butter has 122% more calories than date - date has 277 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Dates has a macronutrient ratio of 2:98:0 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Almond Butter | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 98% | 11% |
| Fat | ~ | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and almond butter has 75% less carbohydrates than date - date has 75g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both dates and almond butter are high in dietary fiber. Almond butter has 54% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Date is high in sugar and almond butter has 91% less sugar than date - date has 66.5g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and date has less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than almond butter - date has 7ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than date - almond butter has 24.2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and almond butter contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and folate, however, date contains more pantothenic acid and Vitamin B6. Both dates and almond butter contain significant amounts of thiamin and niacin.
| Dates | Almond Butter | |
|---|---|---|
| Thiamin | 0.05 MG | 0.041 MG |
| Riboflavin | 0.06 MG | 0.939 MG |
| Niacin | 1.61 MG | 3.155 MG |
| Pantothenic acid | 0.805 MG | 0.318 MG |
| Vitamin B6 | 0.249 MG | 0.103 MG |
| Folate | 15 UG | 53 UG |
Minerals
calcium
Both dates and almond butter are high in calcium. Almond butter has 442% more calcium than date - date has 64mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Almond butter is an excellent source of iron and it has 288% more iron than date - date has 0.9mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both dates and almond butter are high in potassium. Almond butter has a little more potassium (7%) than date by weight - date has 696mg of potassium per 100 grams and almond butter has 748mg 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,
| Dates | Almond Butter | |
|---|---|---|
| beta-carotene | 89 UG | 1 UG |
| lutein + zeaxanthin | 23 UG | 1 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: Dates (Dates, medjool) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Dates g
()
|
Daily Values (%) |
Almond Butter 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 almond butter contain more calories in 100 grams?Both dates and almond butter are high in calories. Almond butter has 120% more calories than date - date has 277 calories in 100g and almond butter has 614 calories.
Does dates or almond butter have more carbohydrates?
By weight, date is high in carbohydrates and almond butter has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does dates or almond butter contain more calcium?
Both dates and almond butter are high in calcium. Almond butter has 440% more calcium than date - date has 64mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does dates or almond butter contain more iron?
Almond butter is an abundant source of iron and it has 290% more iron than date - date has 0.9mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does dates or almond butter contain more potassium?
Both dates and almond butter are high in potassium. Almond butter has a little more potassium ( 10%) than date by weight - date has 696mg of potassium in 100 grams and almond butter has 748mg of potassium.