Dates vs. Coconut

Nutrition comparison of Dates and Coconut


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

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

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

  • Both dates and coconut are high in calories, dietary fiber and potassium.
  • Coconut is a great source of iron.
  • Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Date is an excellent source of calcium.
Detailed nutritional comparison of dates and coconut 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 Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Coconut src

Calories and Carbs

calories

Both dates and coconut are high in calories. Coconut has 28% more calories than date - date has 277 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to coconut for protein. Dates has a macronutrient ratio of 2:97:1 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Coconut
Protein 2% 4%
Carbohydrates 97% 16%
Fat 1% 80%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and coconut has 80% less carbohydrates than date - date has 75g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.

dietary fiber

Both dates and coconut are high in dietary fiber. Coconut has 34% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.

sugar

Date is high in sugar and coconut has 91% less sugar than date - date has 66.5g of sugar per 100 grams and coconut has 6.2g of sugar.

Protein

protein

Dates and coconut contain similar amounts of protein - date has 1.8g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Coconut is high in saturated fat and date has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Coconut has more Vitamin C than date - coconut has 3.3mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Date has more Vitamin A than coconut - date has 7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Coconut and dates contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and coconut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.

The B Vitamins

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

Dates Coconut
Thiamin 0.05 MG 0.066 MG
Riboflavin 0.06 MG 0.02 MG
Niacin 1.61 MG 0.54 MG
Pantothenic acid 0.805 MG 0.3 MG
Vitamin B6 0.249 MG 0.054 MG
Folate 15 UG 26 UG

Minerals

calcium

Date is an excellent source of calcium and it has 357% more calcium than coconut - date has 64mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Coconut is a great source of iron and it has 170% more iron than date - date has 0.9mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Both dates and coconut are high in potassium. Date has 96% more potassium than coconut - date has 696mg of potassium per 100 grams and coconut has 356mg of potassium.




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 Coconut .

Note: The specific food items compared are: Dates (Dates, medjool) and Coconut (Nuts, coconut meat, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does dates or coconut contain more calories in 100 grams?
Both dates and coconut are high in calories. Coconut has 30% more calories than date - date has 277 calories in 100g and coconut has 354 calories.

Does dates or coconut have more carbohydrates?
By weight, date is high in carbohydrates and coconut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and coconut has 15.2g of carbohydrates.

Does dates or coconut contain more calcium?
Date is a rich source of calcium and it has 360% more calcium than coconut - date has 64mg of calcium in 100 grams and coconut has 14mg of calcium.

Does dates or coconut contain more potassium?
Both dates and coconut are high in potassium. Date has 100% more potassium than coconut - date has 696mg of potassium in 100 grams and coconut has 356mg of potassium.