Dates vs. Brown Sugar
Nutrition comparison of Dates and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and brown sugar:
- Both dates and brown sugar are high in calcium, calories, carbohydrates and sugar.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and brown sugar are high in calories. Brown sugar has 37% more calories than date - date has 277 calories per 100 grams and brown sugar has 380 calories.
For macronutrient ratios, dates is similar to brown sugar for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Brown Sugar | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and brown sugar are high in carbohydrates. Brown sugar has 31% more carbohydrates than date - date has 75g of total carbs per 100 grams and brown sugar has 98.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - date has 6.7g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Both dates and brown sugar are high in sugar. Brown sugar has 46% more sugar than date - date has 66.5g of sugar per 100 grams and brown sugar has 97g of sugar.
Protein
protein
Date has 14 times more protein than brown sugar - date has 1.8g of protein per 100 grams and brown sugar has 0.12g of protein.
Vitamins
Vitamin A
Date has more Vitamin A than brown sugar - date has 7ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Dates and brown sugar contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Brown Sugar | |
|---|---|---|
| Thiamin | 0.05 MG | ~ |
| Riboflavin | 0.06 MG | ~ |
| Niacin | 1.61 MG | 0.11 MG |
| Pantothenic acid | 0.805 MG | 0.132 MG |
| Vitamin B6 | 0.249 MG | 0.041 MG |
| Folate | 15 UG | 1 UG |
Minerals
calcium
Both dates and brown sugar are high in calcium. Brown sugar has 30% more calcium than date - date has 64mg of calcium per 100 grams and brown sugar has 83mg of calcium.
iron
Dates and brown sugar contain similar amounts of iron - date has 0.9mg of iron per 100 grams and brown sugar has 0.71mg of iron.
potassium
Date is an excellent source of potassium and it has 423% more potassium than brown sugar - date has 696mg of potassium per 100 grams and brown sugar has 133mg 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 Brown Sugar (Sugar, brown) .
Dates g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar contain more calories in 100 grams?Both dates and brown sugar are high in calories. Brown sugar has 40% more calories than date - date has 277 calories in 100g and brown sugar has 380 calories.
Does dates or brown sugar have more carbohydrates?
By weight, both dates and brown sugar are high in carbohydrates. brown sugar has 30% more carbohydrates than date - date has 75g of carbs for 100g and brown sugar has 98.1g of carbohydrates.
Does dates or brown sugar contain more calcium?
Both dates and brown sugar are high in calcium. Brown sugar has 30% more calcium than date - date has 64mg of calcium in 100 grams and brown sugar has 83mg of calcium.
Does dates or brown sugar contain more potassium?
Date is a rich source of potassium and it has 420% more potassium than brown sugar - date has 696mg of potassium in 100 grams and brown sugar has 133mg of potassium.