Dates vs. Nectarine
Nutrition comparison of Dates and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and nectarine:
- Both dates and nectarine are high in potassium.
- Date has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and nectarine has 84% less calories than date - date has 277 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to nectarine per calorie. Dates has a macronutrient ratio of 2:98:0 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Nectarine | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 98% | 85% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and nectarine has 86% less carbohydrates than date - date has 75g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 294% more dietary fiber than nectarine - date has 6.7g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Date is high in sugar and nectarine has 88% less sugar than date - date has 66.5g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Dates and nectarine contain similar amounts of protein - date has 1.8g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both nectarine and dates are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Nectarine has more Vitamin C than date - nectarine has 5.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and nectarine contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Nectarine has more Vitamin E than date - nectarine has 0.77mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and nectarine contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Date has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both dates and nectarine contain significant amounts of thiamin and niacin.
| Dates | Nectarine | |
|---|---|---|
| Thiamin | 0.05 MG | 0.034 MG |
| Riboflavin | 0.06 MG | 0.027 MG |
| Niacin | 1.61 MG | 1.125 MG |
| Pantothenic acid | 0.805 MG | 0.185 MG |
| Vitamin B6 | 0.249 MG | 0.025 MG |
| Folate | 15 UG | 5 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 967% more calcium than nectarine - date has 64mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Date has 221% more iron than nectarine - date has 0.9mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both dates and nectarine are high in potassium. Date has 246% more potassium than nectarine - date has 696mg of potassium per 100 grams and nectarine has 201mg 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, both dates and nectarine contain significant amounts of beta-carotene.
| Dates | Nectarine | |
|---|---|---|
| beta-carotene | 89 UG | 150 UG |
| lutein + zeaxanthin | 23 UG | 130 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.
Dates g
()
|
Daily Values (%) |
Nectarine 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 nectarine contain more calories in 100 grams?Date is high in calories and nectarine has 80% less calories than date - date has 277 calories in 100g and nectarine has 44 calories.
Does dates or nectarine have more carbohydrates?
By weight, date is high in carbohydrates and nectarine has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and nectarine has 10.6g of carbohydrates.
Does dates or nectarine contain more calcium?
Date is a rich source of calcium and it has 970% more calcium than nectarine - date has 64mg of calcium in 100 grams and nectarine has 6mg of calcium.
Does dates or nectarine contain more potassium?
Both dates and nectarine are high in potassium. Date has 250% more potassium than nectarine - date has 696mg of potassium in 100 grams and nectarine has 201mg of potassium.