Dates vs. Sweet Potatoes

Nutrition comparison of Dates and Sweet Potatoes


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

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

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

  • Both dates and sweet potatoes are high in dietary fiber and potassium.
  • Date has more niacin.
  • Date is an excellent source of calcium.
  • Sweet potato has more beta-carotene than date, however, date contains more lutein + zeaxanthin than sweet potato.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of dates and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Sweet Potatoes src

Calories and Carbs

calories

Date is high in calories and sweet potato has 69% less calories than date - date has 277 calories per 100 grams and sweet potato has 86 calories.

For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Dates has a macronutrient ratio of 2:97:1 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Sweet Potatoes
Protein 2% 7%
Carbohydrates 97% 92%
Fat 1% 1%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and sweet potato has 73% less carbohydrates than date - date has 75g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.

dietary fiber

Both dates and sweet potatoes are high in dietary fiber. Date has 123% more dietary fiber than sweet potato - date has 6.7g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.

sugar

Date is high in sugar and sweet potato has 94% less sugar than date - date has 66.5g of sugar per 100 grams and sweet potato has 4.2g of sugar.

Protein

protein

Dates and sweet potatoes contain similar amounts of protein - date has 1.8g of protein per 100 grams and sweet potato has 1.6g of protein.

Fat

saturated fat

Both sweet potatoes and dates are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than date - sweet potato has 2.4mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 100 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.

Vitamin E

Sweet potatoes and dates contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and sweet potatoes contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.

The B Vitamins

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

Dates Sweet Potatoes
Thiamin 0.05 MG 0.078 MG
Riboflavin 0.06 MG 0.061 MG
Niacin 1.61 MG 0.557 MG
Pantothenic acid 0.805 MG 0.8 MG
Vitamin B6 0.249 MG 0.209 MG
Folate 15 UG 11 UG

Minerals

calcium

Date is an excellent source of calcium and it has 113% more calcium than sweet potato - date has 64mg of calcium per 100 grams and sweet potato has 30mg of calcium.

iron

Dates and sweet potatoes contain similar amounts of iron - date has 0.9mg of iron per 100 grams and sweet potato has 0.61mg of iron.

potassium

Both dates and sweet potatoes are high in potassium. Date has 107% more potassium than sweet potato - date has 696mg of potassium per 100 grams and sweet potato has 337mg 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, sweet potato has more beta-carotene than date per 100 grams, however, date contains more lutein + zeaxanthin than sweet potato per 100 grams.

Dates Sweet Potatoes
beta-carotene 89 UG 8509 UG
lutein + zeaxanthin 23 UG ~
alpha-carotene ~ 7 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 Sweet Potatoes .

Note: The specific food items compared are: Dates (Dates, medjool) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does dates or sweet potatoes contain more calories in 100 grams?
Date is high in calories and sweet potato has 70% less calories than date - date has 277 calories in 100g and sweet potato has 86 calories.

Does dates or sweet potatoes have more carbohydrates?
By weight, date is high in carbohydrates and sweet potato has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and sweet potato has 20.1g of carbohydrates.

Does dates or sweet potatoes contain more calcium?
Date is a rich source of calcium and it has 110% more calcium than sweet potato - date has 64mg of calcium in 100 grams and sweet potato has 30mg of calcium.

Does dates or sweet potatoes contain more potassium?
Both dates and sweet potatoes are high in potassium. Date has 110% more potassium than sweet potato - date has 696mg of potassium in 100 grams and sweet potato has 337mg of potassium.

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