Dates vs. Almonds

Nutrition comparison of Dates and Almonds


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

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

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

  • Both dates and almonds are high in calcium, calories, dietary fiber and potassium.
  • Almond has more thiamin, riboflavin, niacin and folate.
  • Almond is an excellent source of Vitamin E, iron and protein.
  • Date has signficantly less saturated fat than almond.
Detailed nutritional comparison of dates and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Almonds src

Calories and Carbs

calories

Both dates and almonds are high in calories. Almond has 109% more calories than date - date has 277 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Dates has a macronutrient ratio of 2:98:0 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Almonds
Protein 2% 14%
Carbohydrates 98% 14%
Fat ~ 73%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and almond has 71% less carbohydrates than date - date has 75g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both dates and almonds are high in dietary fiber. Almond has 87% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Date is high in sugar and almond has 93% less sugar than date - date has 66.5g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Date has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and date does not contain significant amounts.

trans fat

Both almonds and dates are low in trans fat - almond has 0.02g of trans fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than date - almond has 25.6mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and almonds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

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

Dates Almonds
Thiamin 0.05 MG 0.205 MG
Riboflavin 0.06 MG 1.138 MG
Niacin 1.61 MG 3.618 MG
Pantothenic acid 0.805 MG 0.471 MG
Vitamin B6 0.249 MG 0.137 MG
Folate 15 UG 44 UG

Minerals

calcium

Both dates and almonds are high in calcium. Almond has 320% more calcium than date - date has 64mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 312% more iron than date - date has 0.9mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both dates and almonds are high in potassium. Date is very similar to date for potassium - date has 696mg of potassium per 100 grams and almond has 733mg 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 Almonds
beta-carotene 89 UG 1 UG
lutein + zeaxanthin 23 UG 1 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: Dates (Dates, medjool) and Almonds (Nuts, almonds) .

Dates g

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G Water G
G Starch G
G Alcohol G