Greek Yogurt vs. Dates

Nutrition comparison of Greek Yogurt and Dates

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

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

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

  • Both dates and greek yogurt are high in calcium.
  • Date is an excellent source of dietary fiber and potassium.
  • Greek yogurt has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6.
  • Greek yogurt has signficantly more Vitamin A than date.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of greek yogurt and dates 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Dates src

Calories and Carbs

calories

Date is high in calories and greek yogurt has 74% less calories than date - date has 277 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Dates
Protein 55% 2%
Carbohydrates 22% 98%
Fat 24% ~
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and greek yogurt has 95% less carbohydrates than date - date has 75g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - date has 6.7g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Date is high in sugar and greek yogurt has 95% less sugar than date - date has 66.5g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 450% more protein than date - date has 1.8g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Date has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and date does not contain significant amounts.

trans fat

Both greek yogurt and dates are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and date does not contain significant amounts.

cholesterol

Date has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than date - greek yogurt has 0.8mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Greek yogurt and dates contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and greek yogurt contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6. Both greek yogurt and dates contain significant amounts of thiamin, pantothenic acid and folate.

Greek Yogurt Dates
Thiamin 0.044 MG 0.05 MG
Riboflavin 0.233 MG 0.06 MG
Niacin 0.197 MG 1.61 MG
Pantothenic acid 0.47 MG 0.805 MG
Vitamin B6 0.055 MG 0.249 MG
Folate 12 UG 15 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both dates and greek yogurt are high in calcium. Greek yogurt has 80% more calcium than date - date has 64mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Date has 21 times more iron than greek yogurt - date has 0.9mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Date is an excellent source of potassium and it has 394% more potassium than greek yogurt - date has 696mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Dates
beta-carotene 6 UG 89 UG
lutein + zeaxanthin 1 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Dates (Dates, medjool) .

Greek Yogurt g

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FAQ

Does dates or greek yogurt contain more calories in 100 grams?
Date is high in calories and greek yogurt has 70% less calories than date - date has 277 calories in 100g and greek yogurt has 73 calories.

Is dates or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 450% more protein than date - date has 1.8g of protein per 100 grams and greek yogurt has 10g of protein.

Does dates or greek yogurt have more carbohydrates?
By weight, date is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does dates or greek yogurt contain more calcium?
Both dates and greek yogurt are high in calcium. Greek yogurt has 80% more calcium than date - date has 64mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does dates or greek yogurt contain more potassium?
Date is a rich source of potassium and it has 390% more potassium than greek yogurt - date has 696mg of potassium in 100 grams and greek yogurt has 141mg of potassium.