Dates vs. Ginger

Q: Does dates or ginger have more calories?

Both dates and ginger are high in calories . Ginger has 21% more calories than date - date has 277 calories per 100 grams and ginger has 335 calories. For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Dates has a macronutrient ratio of 2:97:1 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does dates or ginger have more carbohydrates?

Both dates and ginger are high in carbohydrates . Date has a little more carbohydrates (5%) than ginger by weight - date has 75g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.

Q: Does dates or ginger contain more dietary fiber?

Both dates and ginger are high in dietary fiber . Ginger has 110% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.

Q: Does dates or ginger contain more protein?

Ginger is a great source of protein and it has 396% more protein than date - date has 1.8g of protein per 100 grams and ginger has 9g of protein.

Q: How does dates and ginger compare for Vitamin Bs?

Ginger has more riboflavin, niacin and Vitamin B6 . Both dates and ginger contain significant amounts of thiamin, pantothenic acid and folate.

Nutrition comparison of Dates and Ginger

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Visualize

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

Both dates and ginger are high in calcium, calories, carbohydrates, dietary fiber and potassium.
Ginger has more riboflavin, niacin and Vitamin B6.
Ginger is a great source of protein.
Ginger is an excellent source of iron.

Detailed nutritional comparison of dates and ginger 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 Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.

Dates src

Ginger src

Calories and Carbs

calories

Both dates and ginger are high in calories. Ginger has 21% more calories than date - date has 277 calories per 100 grams and ginger has 335 calories.

For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Dates has a macronutrient ratio of 2:97:1 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Dates	Ginger
Protein	2%	10%
Carbohydrates	97%	80%
Fat	1%	11%
Alcohol	~	~

carbohydrates

Both dates and ginger are high in carbohydrates. Date has a little more carbohydrates (5%) than ginger by weight - date has 75g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.

dietary fiber

Both dates and ginger are high in dietary fiber. Ginger has 110% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.

sugar

Date is high in sugar and ginger has 95% less sugar than date - date has 66.5g of sugar per 100 grams and ginger has 3.4g of sugar.

Protein

protein

Ginger is a great source of protein and it has 396% more protein than date - date has 1.8g of protein per 100 grams and ginger has 9g of protein.

Fat

saturated fat

Date has less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Ginger has more Vitamin C than date - ginger has 0.7mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and ginger contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.

Vitamin K

Dates and ginger contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.

The B Vitamins

Ginger has more riboflavin, niacin and Vitamin B6. Both dates and ginger contain significant amounts of thiamin, pantothenic acid and folate.

	Dates	Ginger
Thiamin	0.05 MG	0.046 MG
Riboflavin	0.06 MG	0.17 MG
Niacin	1.61 MG	9.62 MG
Pantothenic acid	0.805 MG	0.477 MG
Vitamin B6	0.249 MG	0.626 MG
Folate	15 UG	13 UG

Minerals

calcium

Both dates and ginger are high in calcium. Ginger has 78% more calcium than date - date has 64mg of calcium per 100 grams and ginger has 114mg of calcium.

iron

Ginger is an excellent source of iron and it has 21 times more iron than date - date has 0.9mg of iron per 100 grams and ginger has 19.8mg of iron.

potassium

Both dates and ginger are high in potassium. Ginger has 90% more potassium than date - date has 696mg of potassium per 100 grams and ginger has 1320mg 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,

	Dates	Ginger
beta-carotene	89 UG	18 UG
lutein + zeaxanthin	23 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 Ginger .

Note: The specific food items compared are: Dates (Dates, medjool) and Ginger (Spices, ginger, ground) .

Dates 100g ( 100 g )		Daily Values (%)
277KCAL 14%		calories	21%	335KCAL 17%
75G 30%	4%	carbohydrates		72G 29%
6.7G 27%		dietary fiber	109%	14G 56%
66G	>999%	sugar		3.4G
0.15G 0.2%		total fat	>999%	4.2G 7%
G %		saturated fat	>999%	2.6G 14%
G		monounsaturated fat	>999%	0.48G
G		polyunsaturated fat	>999%	0.93G
G		trans fat		G
MG		cholesterol		MG
1MG 0.1%		sodium	>999%	27MG 2%
		Vitamins and Minerals
7UG 1%	250%	Vitamin A		2UG 0.3%
MG %		Vitamin C	>999%	0.7MG 1%
IU %		Vitamin D		IU %
64MG 6%		calcium	78%	114MG 11%
0.9MG 5%		iron	>999%	20MG 110%
54MG 17%		magnesium	296%	214MG 69%
696MG 30%		potassium	90%	1320MG 57%
0.05MG 5%		thiamin (Vit B1)		0.05MG 4%
0.06MG 6%		riboflavin (Vit B2)	183%	0.17MG 16%
1.6MG 12%		niacin (Vit B3)	500%	9.6MG 69%
0.25MG 19%		Vitamin B6	152%	0.63MG 48%
0.81MG 16%	69%	pantothenic acid (Vit B5)		0.48MG 10%
15UG 4%	15%	folate (Vit B9)		13UG 3%
UG %		Vitamin B12		UG %
MG %		Vitamin E		MG %
2.7UG 3%	237%	Vitamin K		0.8UG 1%
1.8G 4%		protein	400%	9G 18%
UG %		biotin (Vit B7)		UG %
9.9MG 2%		choline	314%	41MG 10%
MG %		chlorine		MG %
UG %		chromium		UG %
0.36MG 30%		copper	33%	0.48MG 40%
UG %		fluoride		UG %
UG %		iodine		UG %
0.3MG 16%		manganese	>999%	33MG 1850%
UG %		molybdenum		UG %
62MG 9%		phosphorus	171%	168MG 24%
UG %		selenium	>999%	56UG 102%
0.44MG 6%		zinc	718%	3.6MG 46%
21G	112%	Water		9.9G
G		Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Dates	100 g
Ginger	100 g

FAQ

Does dates or ginger contain more calories in 100 grams?
Both dates and ginger are high in calories. Ginger has 20% more calories than date - date has 277 calories in 100g and ginger has 335 calories.

Does dates or ginger have more carbohydrates?
By weight, both dates and ginger are high in carbohydrates. date has a little more carbohydrates ( 10%) than ginger by weight - date has 75g of carbs for 100g and ginger has 71.6g of carbohydrates.

Does dates or ginger contain more calcium?
Both dates and ginger are high in calcium. Ginger has 80% more calcium than date - date has 64mg of calcium in 100 grams and ginger has 114mg of calcium.

Does dates or ginger contain more iron?
Ginger is an abundant source of iron and it has 21 times more iron than date - date has 0.9mg of iron in 100 grams and ginger has 19.8mg of iron.

Does dates or ginger contain more potassium?
Both dates and ginger are high in potassium. Ginger has 90% more potassium than date - date has 696mg of potassium in 100 grams and ginger has 1320mg of potassium.

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