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.
Detailed nutritional comparison of dates and beets 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: Dates (Dates, medjool) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Beets src

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 2:97:1 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Beets
Protein 2% 14%
Carbohydrates 97% 82%
Fat 1% 4%
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

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 Beets
beta-carotene 89 UG 20 UG
lutein + zeaxanthin 23 UG ~



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Beets .

Note: The specific food items compared are: Dates (Dates, medjool) and Beets (Beets, raw) .

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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.