Dates vs. Grapes

Nutrition comparison of Dates and Grapes


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

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

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

  • Date has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than date.
  • Date has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Date is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of dates and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Grapes src

Calories and Carbs

calories

Date is high in calories and grape has 75% less calories than date - date has 277 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, dates is similar to grapes for protein, carbs and fat. Dates has a macronutrient ratio of 2:97:1 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Grapes
Protein 2% 4%
Carbohydrates 97% 94%
Fat 1% 2%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and grape has 76% less carbohydrates than date - date has 75g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has 644% more dietary fiber than grape - date has 6.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Date is high in sugar and grape has 77% less sugar than date - date has 66.5g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Dates and grapes contain similar amounts of protein - date has 1.8g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both grapes and dates are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Grape has more Vitamin C than date - grape has 3.2mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and grapes contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Grapes and dates contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and grapes contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Dates Grapes
Thiamin 0.05 MG 0.069 MG
Riboflavin 0.06 MG 0.07 MG
Niacin 1.61 MG 0.188 MG
Pantothenic acid 0.805 MG 0.05 MG
Vitamin B6 0.249 MG 0.086 MG
Folate 15 UG 2 UG

Minerals

calcium

Date is an excellent source of calcium and it has 540% more calcium than grape - date has 64mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Date has 150% more iron than grape - date has 0.9mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Date is an excellent source of potassium and it has 264% more potassium than grape - date has 696mg of potassium per 100 grams and grape has 191mg 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 per 100 grams, however, grape contains more lutein + zeaxanthin than date per 100 grams.

Dates Grapes
beta-carotene 89 UG 39 UG
lutein + zeaxanthin 23 UG 72 UG
alpha-carotene ~ 1 UG



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 Grapes .

Note: The specific food items compared are: Dates (Dates, medjool) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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FAQ

Does dates or grapes contain more calories in 100 grams?
Date is high in calories and grape has 80% less calories than date - date has 277 calories in 100g and grape has 69 calories.

Does dates or grapes have more carbohydrates?
By weight, date is high in carbohydrates and grape has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and grape has 18.1g of carbohydrates.

Does dates or grapes contain more calcium?
Date is a rich source of calcium and it has 540% more calcium than grape - date has 64mg of calcium in 100 grams and grape has 10mg of calcium.

Does dates or grapes contain more potassium?
Date is a rich source of potassium and it has 260% more potassium than grape - date has 696mg of potassium in 100 grams and grape has 191mg of potassium.

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