Whole Wheat Flour vs. Dates
Nutrition comparison of Whole Wheat Flour and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and dates:
- Both dates and whole wheat flour are high in calories, carbohydrates, dietary fiber and potassium.
- Date has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than date.
- Date is an excellent source of calcium.
- Whole wheat flour has more thiamin, riboflavin and niacin.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and whole wheat flour are high in calories. Whole wheat flour has 20% more calories than date - date has 277 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Dates | |
|---|---|---|
| Protein | 11% | 2% |
| Carbohydrates | 84% | 98% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and whole wheat flour are high in carbohydrates. Date is very similar to whole wheat flour for carbohydrates - date has 75g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Both dates and whole wheat flour are high in dietary fiber. Whole wheat flour has 96% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Date is high in sugar and whole wheat flour has 98% less sugar than date - date has 66.5g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 431% more protein than date - date has 1.8g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Both whole wheat flour and dates are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than whole wheat flour - date has 7ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than date - whole wheat flour has 0.53mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and whole wheat flour contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin and niacin. Both whole wheat flour and dates contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Dates | |
|---|---|---|
| Thiamin | 0.297 MG | 0.05 MG |
| Riboflavin | 0.188 MG | 0.06 MG |
| Niacin | 5.347 MG | 1.61 MG |
| Pantothenic acid | 1.011 MG | 0.805 MG |
| Vitamin B6 | 0.191 MG | 0.249 MG |
| Folate | 28 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 94% more calcium than whole wheat flour - date has 64mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 312% more iron than date - date has 0.9mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both dates and whole wheat flour are high in potassium. Date has 77% more potassium than whole wheat flour - date has 696mg of potassium per 100 grams and whole wheat flour has 394mg 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 whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than date per 100 grams.
| Whole Wheat Flour | Dates | |
|---|---|---|
| beta-carotene | 5 UG | 89 UG |
| lutein + zeaxanthin | 220 UG | 23 UG |
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.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Dates (Dates, medjool) .
Whole Wheat Flour 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 whole wheat flour contain more calories in 100 grams?Both dates and whole wheat flour are high in calories. Whole wheat flour has 20% more calories than date - date has 277 calories in 100g and whole wheat flour has 332 calories.
Does dates or whole wheat flour have more carbohydrates?
By weight, both dates and whole wheat flour are high in carbohydrates. date is very similar to whole wheat flour for carbohydrates - date has 75g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does dates or whole wheat flour contain more calcium?
Date is a rich source of calcium and it has 90% more calcium than whole wheat flour - date has 64mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.
Does dates or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 310% more iron than date - date has 0.9mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does dates or whole wheat flour contain more potassium?
Both dates and whole wheat flour are high in potassium. Date has 80% more potassium than whole wheat flour - date has 696mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.