Dates vs. Peanut Butter

Nutrition comparison of Dates and Peanut Butter


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

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

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

  • Both dates and peanut butter are high in calcium, calories, dietary fiber and potassium.
  • Peanut butter has more niacin and folate.
  • Peanut butter has signficantly more Vitamin E than date.
  • Peanut butter is an excellent source of protein.
Detailed nutritional comparison of dates and peanut butter 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 Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Peanut Butter src

Calories and Carbs

calories

Both dates and peanut butter are high in calories. Peanut butter has 113% more calories than date - date has 277 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Dates has a macronutrient ratio of 2:97:1 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Peanut Butter
Protein 2% 15%
Carbohydrates 97% 14%
Fat 1% 71%
Alcohol ~ ~

carbohydrates

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

dietary fiber

Both dates and peanut butter are high in dietary fiber. Peanut butter has 19% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Date is high in sugar and peanut butter has 87% less sugar than date - date has 66.5g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Peanut butter is an excellent source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and date has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin E

Peanut butter has signficantly more Vitamin E than date - peanut butter has 6.3mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and peanut butter contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Peanut butter has more niacin and folate. Both dates and peanut butter contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Dates Peanut Butter
Thiamin 0.05 MG 0.106 MG
Riboflavin 0.06 MG 0.111 MG
Niacin 1.61 MG 13.696 MG
Pantothenic acid 0.805 MG 1.118 MG
Vitamin B6 0.249 MG 0.418 MG
Folate 15 UG 92 UG

Minerals

calcium

Both dates and peanut butter are high in calcium. Date has 42% more calcium than peanut butter - date has 64mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has 111% more iron than date - date has 0.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both dates and peanut butter are high in potassium. Peanut butter has a little more potassium (7%) than date by weight - date has 696mg of potassium per 100 grams and peanut butter has 745mg 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 Peanut Butter .

Note: The specific food items compared are: Dates (Dates, medjool) and Peanut Butter (Peanut butter, chunk style, with salt) .

Dates g

()
Daily Values (%)

Peanut Butter g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does dates or peanut butter contain more calories in 100 grams?
Both dates and peanut butter are high in calories. Peanut butter has 110% more calories than date - date has 277 calories in 100g and peanut butter has 589 calories.

Does dates or peanut butter have more carbohydrates?
By weight, date is high in carbohydrates and peanut butter has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does dates or peanut butter contain more calcium?
Both dates and peanut butter are high in calcium. Date has 40% more calcium than peanut butter - date has 64mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does dates or peanut butter contain more potassium?
Both dates and peanut butter are high in potassium. Peanut butter has a little more potassium ( 10%) than date by weight - date has 696mg of potassium in 100 grams and peanut butter has 745mg of potassium.