Dates vs. Coconut Cream
Nutrition comparison of Dates and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and coconut cream:
- Both dates and coconut cream are high in calories, dietary fiber and potassium.
- Coconut cream is a great source of iron.
- Date has more riboflavin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and coconut cream are high in calories. Coconut cream has 19% more calories than date - date has 277 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to coconut cream for protein. Dates has a macronutrient ratio of 2:98:0 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Coconut Cream | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 8% |
| Fat | ~ | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and coconut cream has 91% less carbohydrates than date - date has 75g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both dates and coconut cream are high in dietary fiber. Date has 205% more dietary fiber than coconut cream - date has 6.7g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Date is high in sugar and coconut cream has less sugar than date - date has 66.5g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 101% more protein than date - date has 1.8g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and date has less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than date - coconut cream has 2.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than coconut cream - date has 7ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Dates and coconut cream contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Date has more riboflavin, pantothenic acid and Vitamin B6. Both dates and coconut cream contain significant amounts of thiamin, niacin and folate.
| Dates | Coconut Cream | |
|---|---|---|
| Thiamin | 0.05 MG | 0.03 MG |
| Riboflavin | 0.06 MG | ~ |
| Niacin | 1.61 MG | 0.89 MG |
| Pantothenic acid | 0.805 MG | 0.261 MG |
| Vitamin B6 | 0.249 MG | 0.047 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 482% more calcium than coconut cream - date has 64mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Coconut cream is a great source of iron and it has 153% more iron than date - date has 0.9mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both dates and coconut cream are high in potassium. Date has 114% more potassium than coconut cream - date has 696mg of potassium per 100 grams and coconut cream has 325mg of potassium.
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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Dates g
()
|
Daily Values (%) |
Coconut Cream 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 coconut cream contain more calories in 100 grams?Both dates and coconut cream are high in calories. Coconut cream has 20% more calories than date - date has 277 calories in 100g and coconut cream has 330 calories.
Does dates or coconut cream have more carbohydrates?
By weight, date is high in carbohydrates and coconut cream has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does dates or coconut cream contain more calcium?
Date is a rich source of calcium and it has 480% more calcium than coconut cream - date has 64mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does dates or coconut cream contain more potassium?
Both dates and coconut cream are high in potassium. Date has 110% more potassium than coconut cream - date has 696mg of potassium in 100 grams and coconut cream has 325mg of potassium.