Dates vs. Beets
Nutrition comparison of Dates and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and beets:
- Both dates and beets are high in dietary fiber and potassium.
- Date has more niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and beet has 84% less calories than date - date has 277 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to beets for fat. Dates has a macronutrient ratio of 2:98:0 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Beets | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 98% | 83% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and beet has 87% less carbohydrates than date - date has 75g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both dates and beets are high in dietary fiber. Date has 139% more dietary fiber than beet - date has 6.7g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Date is high in sugar and beet has 90% less sugar than date - date has 66.5g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Dates and beets contain similar amounts of protein - date has 1.8g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both beets and dates are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than date - beet has 4.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and beets contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Beets and dates contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and beets contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both dates and beets contain significant amounts of thiamin and riboflavin.
| Dates | Beets | |
|---|---|---|
| Thiamin | 0.05 MG | 0.031 MG |
| Riboflavin | 0.06 MG | 0.04 MG |
| Niacin | 1.61 MG | 0.334 MG |
| Pantothenic acid | 0.805 MG | 0.155 MG |
| Vitamin B6 | 0.249 MG | 0.067 MG |
| Folate | 15 UG | 109 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 300% more calcium than beet - date has 64mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Dates and beets contain similar amounts of iron - date has 0.9mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both dates and beets are high in potassium. Date has 114% more potassium than beet - date has 696mg of potassium per 100 grams and beet has 325mg 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.
Dates g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Date is high in calories and beet has 80% less calories than date - date has 277 calories in 100g and beet has 43 calories.
Does dates or beets have more carbohydrates?
By weight, date is high in carbohydrates and beet has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and beet has 9.6g of carbohydrates.
Does dates or beets contain more calcium?
Date is a rich source of calcium and it has 300% more calcium than beet - date has 64mg of calcium in 100 grams and beet has 16mg of calcium.
Does dates or beets contain more potassium?
Both dates and beets are high in potassium. Date has 110% more potassium than beet - date has 696mg of potassium in 100 grams and beet has 325mg of potassium.