Dates vs. Grape Juice
Nutrition comparison of Dates and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and grape juice:
- Date has more beta-carotene than grape juice, however, grape juice contains more lutein + zeaxanthin than date.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and grape juice has 78% less calories than date - date has 277 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, dates is similar to grape juice for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Grape Juice | |
|---|---|---|
| Protein | 2% | 2% |
| Carbohydrates | 98% | 96% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and grape juice has 80% less carbohydrates than date - date has 75g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 32 times more dietary fiber than grape juice - date has 6.7g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Date is high in sugar and grape juice has 79% less sugar than date - date has 66.5g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Dates and grape juice contain similar amounts of protein - date has 1.8g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both grape juice and dates are low in saturated fat - grape juice has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Grape juice and dates contain similar amounts of Vitamin C - grape juice has 0.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than grape juice - date has 7ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Dates and grape juice contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Grape Juice | |
|---|---|---|
| Thiamin | 0.05 MG | 0.017 MG |
| Riboflavin | 0.06 MG | 0.015 MG |
| Niacin | 1.61 MG | 0.133 MG |
| Pantothenic acid | 0.805 MG | 0.048 MG |
| Vitamin B6 | 0.249 MG | 0.032 MG |
| Folate | 15 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 482% more calcium than grape juice - date has 64mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Date has 260% more iron than grape juice - date has 0.9mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Date is an excellent source of potassium and it has 569% more potassium than grape juice - date has 696mg of potassium per 100 grams and grape juice has 104mg 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, date has more beta-carotene than grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Grape Juice | |
|---|---|---|
| beta-carotene | 89 UG | 5 UG |
| lutein + zeaxanthin | 23 UG | 57 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Dates 24g
(
date, pitted
)
|
Daily Values (%) |
Grape Juice 253g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 66KCAL 3% |
|
5% | calories | 130% |
|
152KCAL 8% | |
| 18G 7% |
|
5% | carbohydrates | 106% |
|
37G 15% | |
| 1.6G 6% |
|
214% | dietary fiber | 5% |
|
0.51G 2% | |
| 16G | 5% | sugar | 125% | 36G | |||
| 0.04G 0.1% |
|
5% | total fat | 723% |
|
0.33G 1% | |
|
|
5% | saturated fat | >999% |
|
0.06G 0.4% | ||
| 5% | monounsaturated fat | >999% | 0.01G | ||||
| 5% | polyunsaturated fat | >999% | 0.06G | ||||
|
|
5% | sodium | >999% |
|
13MG 1% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 1.7UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
0.25MG 0.3% | ||
| 15MG 2% |
|
5% | calcium | 87% |
|
28MG 3% | |
| 0.22MG 1% |
|
5% | iron | 186% |
|
0.63MG 4% | |
| 13MG 4% |
|
5% | magnesium | 92% |
|
25MG 8% | |
| 167MG 7% |
|
5% | potassium | 57% |
|
263MG 11% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | 297% |
|
0.04MG 4% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | 297% |
|
0.04MG 4% | |
| 0.39MG 3% |
|
15% | niacin (Vit B3) | 5% |
|
0.34MG 2% | |
| 0.06MG 5% |
|
5% | Vitamin B6 | 33% |
|
0.08MG 6% | |
| 0.19MG 4% |
|
58% | pantothenic acid (Vit B5) | 5% |
|
0.12MG 2% | |
| 3.6UG 1% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 0.65UG 1% |
|
5% | Vitamin K | 54% |
|
1UG 1% | |
| 0.43G 1% |
|
5% | protein | 119% |
|
0.94G 2% | |
| 2.4MG 1% |
|
5% | choline | 237% |
|
8.1MG 2% | |
| 0.09MG 7% |
|
80% | copper | 5% |
|
0.05MG 4% | |
|
|
5% | fluoride | >999% |
|
349UG 12% | ||
| 0.07MG 4% |
|
5% | manganese | 756% |
|
0.6MG 34% | |
| 15MG 2% |
|
5% | phosphorus | 133% |
|
35MG 5% | |
| 0.11MG 1% |
|
5% | zinc | 64% |
|
0.18MG 2% | |
| 5.1G | 5% | Water | >999% | 214G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, selenium, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does dates or grape juice contain more calories in 100 grams?Date is high in calories and grape juice has 80% less calories than date - date has 277 calories in 100g and grape juice has 60 calories.
Does dates or grape juice have more carbohydrates?
By weight, date is high in carbohydrates and grape juice has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does dates or grape juice contain more calcium?
Date is a rich source of calcium and it has 480% more calcium than grape juice - date has 64mg of calcium in 100 grams and grape juice has 11mg of calcium.
Does dates or grape juice contain more potassium?
Date is a rich source of potassium and it has 570% more potassium than grape juice - date has 696mg of potassium in 100 grams and grape juice has 104mg of potassium.