Dates vs. Walnut
Nutrition comparison of Dates and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and walnut:
- Both dates and walnut are high in calcium, calories, dietary fiber and potassium.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and walnut are high in calories. Walnut has 136% more calories than date - date has 277 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Dates has a macronutrient ratio of 2:98:0 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Walnut | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 98% | 8% |
| Fat | ~ | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and walnut has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both dates and walnut are high in dietary fiber. is very similar to date for dietary fiber - date has 6.7g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Date is high in sugar and walnut has 96% less sugar than date - date has 66.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 741% more protein than date - date has 1.8g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and date has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than date - walnut has 1.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and walnut contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than date - walnut has 0.7mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and walnut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both dates and walnut contain significant amounts of niacin and pantothenic acid.
| Dates | Walnut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.341 MG |
| Riboflavin | 0.06 MG | 0.15 MG |
| Niacin | 1.61 MG | 1.125 MG |
| Pantothenic acid | 0.805 MG | 0.57 MG |
| Vitamin B6 | 0.249 MG | 0.537 MG |
| Folate | 15 UG | 98 UG |
Minerals
calcium
Both dates and walnut are high in calcium. Walnut has 53% more calcium than date - date has 64mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 223% more iron than date - date has 0.9mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both dates and walnut are high in potassium. Date has 58% more potassium than walnut - date has 696mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
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.
Dates g
()
|
Daily Values (%) |
Walnut 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 walnut contain more calories in 100 grams?Both dates and walnut are high in calories. Walnut has 140% more calories than date - date has 277 calories in 100g and walnut has 654 calories.
Does dates or walnut have more carbohydrates?
By weight, date is high in carbohydrates and walnut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does dates or walnut contain more calcium?
Both dates and walnut are high in calcium. Walnut has 50% more calcium than date - date has 64mg of calcium in 100 grams and walnut has 98mg of calcium.
Does dates or walnut contain more potassium?
Both dates and walnut are high in potassium. Date has 60% more potassium than walnut - date has 696mg of potassium in 100 grams and walnut has 441mg of potassium.