Banana vs. Dates

Nutrition comparison of Banana and Dates


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of banana versus dates (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in banana and dates:

  • Both dates and banana are high in dietary fiber and potassium.
  • Banana has signficantly more Vitamin C than date.
  • Date has more beta-carotene than banana, however, banana contains more alpha-carotene than date.
  • Date has more niacin and pantothenic acid.
  • Date is an excellent source of calcium.
Detailed nutritional comparison of banana and dates is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Banana (Bananas, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Dates src

Here's an infographic summarizing the nutritional differences between banana and dates. marks particularly rich nutrients.


Calories and Carbs

calories

Date is high in calories and banana has 68% less calories than date - date has 277 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is lighter in carbs and similar to dates for protein and fat. Banana has a macronutrient ratio of 5:93:3 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Dates
Protein 5% 2%
Carbohydrates 93% 98%
Fat 3% ~
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and banana has 70% less carbohydrates than date - date has 75g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both dates and banana are high in dietary fiber. Date has 158% more dietary fiber than banana - date has 6.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Date is high in sugar and banana has 82% less sugar than date - date has 66.5g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Dates and banana contain similar amounts of protein - date has 1.8g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both banana and dates are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Banana has signficantly more Vitamin C than date - banana has 8.7mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and banana contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Banana and dates contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and banana contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Date has more niacin and pantothenic acid. Both banana and dates contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Banana Dates
Thiamin 0.031 MG 0.05 MG
Riboflavin 0.073 MG 0.06 MG
Niacin 0.665 MG 1.61 MG
Pantothenic acid 0.334 MG 0.805 MG
Vitamin B6 0.367 MG 0.249 MG
Folate 20 UG 15 UG

Minerals

calcium

Date is an excellent source of calcium and it has 11 times more calcium than banana - date has 64mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Date has 246% more iron than banana - date has 0.9mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both dates and banana are high in potassium. Date has 94% more potassium than banana - date has 696mg of potassium per 100 grams and banana has 358mg 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 banana per 100 grams, however, banana contains more alpha-carotene than date per 100 grams. Both banana and dates contain significant amounts of lutein + zeaxanthin.

Banana Dates
beta-carotene 26 UG 89 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 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: Banana (Bananas, raw) and Dates (Dates, medjool) .

Banana g

()
Daily Values (%)

Dates g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food