Skim Milk vs. Dates
Nutrition comparison of Skim Milk and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and dates:
- Both dates and skim milk are high in calcium.
- Date is an excellent source of dietary fiber and potassium.
- Skim milk has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and skim milk has 88% less calories than date - date has 277 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much lighter in carbs and similar to dates for fat. Skim milk has a macronutrient ratio of 40:58:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Dates | |
|---|---|---|
| Protein | 40% | 2% |
| Carbohydrates | 58% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and skim milk has 93% less carbohydrates than date - date has 75g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than skim milk - date has 6.7g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Date is high in sugar and skim milk has 92% less sugar than date - date has 66.5g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Dates and skim milk contain similar amounts of protein - date has 1.8g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both skim milk and dates are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Both skim milk and dates are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has 771% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than date - skim milk has 47iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Skim milk and dates contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and skim milk contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate. Both skim milk and dates contain significant amounts of thiamin.
| Skim Milk | Dates | |
|---|---|---|
| Thiamin | 0.045 MG | 0.05 MG |
| Riboflavin | 0.182 MG | 0.06 MG |
| Niacin | 0.094 MG | 1.61 MG |
| Pantothenic acid | 0.357 MG | 0.805 MG |
| Vitamin B6 | 0.037 MG | 0.249 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both dates and skim milk are high in calcium. Skim milk has 91% more calcium than date - date has 64mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Date has 29 times more iron than skim milk - date has 0.9mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Date is an excellent source of potassium and it has 346% more potassium than skim milk - date has 696mg of potassium per 100 grams and skim milk has 156mg 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.
Skim Milk g
()
|
Daily Values (%) |
Dates 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 skim milk contain more calories in 100 grams?Date is high in calories and skim milk has 90% less calories than date - date has 277 calories in 100g and skim milk has 34 calories.
Is dates or skim milk better for protein?
Dates and skim milk contain similar amounts of protein - date has 1.8g of protein per 100 grams and skim milk has 3.4g of protein.
Does dates or skim milk have more carbohydrates?
By weight, date is high in carbohydrates and skim milk has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and skim milk has 5g of carbohydrates.
Does dates or skim milk contain more calcium?
Both dates and skim milk are high in calcium. Skim milk has 90% more calcium than date - date has 64mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does dates or skim milk contain more potassium?
Date is a rich source of potassium and it has 350% more potassium than skim milk - date has 696mg of potassium in 100 grams and skim milk has 156mg of potassium.