Dates vs. Nutmeg
Nutrition comparison of Dates and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and nutmeg:
- Both dates and nutmeg are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Nutmeg has more thiamin and folate, however, date contains more pantothenic acid.
- Nutmeg is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and nutmeg are high in calories. Nutmeg has 90% more calories than date - date has 277 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to nutmeg for protein. Dates has a macronutrient ratio of 2:98:0 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Nutmeg | |
|---|---|---|
| Protein | 2% | 3% |
| Carbohydrates | 98% | 37% |
| Fat | ~ | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and nutmeg are high in carbohydrates. Date has 52% more carbohydrates than nutmeg - date has 75g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both dates and nutmeg are high in dietary fiber. Nutmeg has 210% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Date is high in sugar and nutmeg has 96% less sugar than date - date has 66.5g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has 223% more protein than date - date has 1.8g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and date has less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than date - nutmeg has 3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and nutmeg contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin K
Dates and nutmeg contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, date contains more pantothenic acid. Both dates and nutmeg contain significant amounts of riboflavin, niacin and Vitamin B6.
| Dates | Nutmeg | |
|---|---|---|
| Thiamin | 0.05 MG | 0.346 MG |
| Riboflavin | 0.06 MG | 0.057 MG |
| Niacin | 1.61 MG | 1.299 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.16 MG |
| Folate | 15 UG | 76 UG |
Minerals
calcium
Both dates and nutmeg are high in calcium. Nutmeg has 188% more calcium than date - date has 64mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 238% more iron than date - date has 0.9mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both dates and nutmeg are high in potassium. Date has 99% more potassium than nutmeg - date has 696mg of potassium per 100 grams and nutmeg has 350mg 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 (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Both dates and nutmeg are high in calories. Nutmeg has 90% more calories than date - date has 277 calories in 100g and nutmeg has 525 calories.
Does dates or nutmeg have more carbohydrates?
By weight, both dates and nutmeg are high in carbohydrates. date has 50% more carbohydrates than nutmeg - date has 75g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does dates or nutmeg contain more calcium?
Both dates and nutmeg are high in calcium. Nutmeg has 190% more calcium than date - date has 64mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does dates or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 240% more iron than date - date has 0.9mg of iron in 100 grams and nutmeg has 3mg of iron.
Does dates or nutmeg contain more potassium?
Both dates and nutmeg are high in potassium. Date has 100% more potassium than nutmeg - date has 696mg of potassium in 100 grams and nutmeg has 350mg of potassium.