Dates vs. Peas
Nutrition comparison of Dates and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and peas:
- Both dates and peas are high in dietary fiber and potassium.
- Date is an excellent source of calcium.
- Pea has more thiamin, riboflavin and folate, however, date contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and pea has 71% less calories than date - date has 277 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to peas per calorie. Dates has a macronutrient ratio of 2:98:0 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Peas | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 98% | 69% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pea has 81% less carbohydrates than date - date has 75g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both dates and peas are high in dietary fiber. Date has 18% more dietary fiber than pea - date has 6.7g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Date is high in sugar and pea has 91% less sugar than date - date has 66.5g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 199% more protein than date - date has 1.8g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both peas and dates are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than date - pea has 40mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Pea has 443% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Peas and dates contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Pea has 819% more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin and folate, however, date contains more pantothenic acid. Both dates and peas contain significant amounts of niacin and Vitamin B6.
| Dates | Peas | |
|---|---|---|
| Thiamin | 0.05 MG | 0.266 MG |
| Riboflavin | 0.06 MG | 0.132 MG |
| Niacin | 1.61 MG | 2.09 MG |
| Pantothenic acid | 0.805 MG | 0.104 MG |
| Vitamin B6 | 0.249 MG | 0.169 MG |
| Folate | 15 UG | 65 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 156% more calcium than pea - date has 64mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 63% more iron than date - date has 0.9mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both dates and peas are high in potassium. Date has 185% more potassium than pea - date has 696mg of potassium per 100 grams and pea has 244mg 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 | Peas | |
|---|---|---|
| beta-carotene | 89 UG | 449 UG |
| lutein + zeaxanthin | 23 UG | 2477 UG |
| alpha-carotene | ~ | 21 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 (%) |
Peas 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 peas contain more calories in 100 grams?Date is high in calories and pea has 70% less calories than date - date has 277 calories in 100g and pea has 81 calories.
Does dates or peas have more carbohydrates?
By weight, date is high in carbohydrates and pea has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and pea has 14.5g of carbohydrates.
Does dates or peas contain more calcium?
Date is a rich source of calcium and it has 160% more calcium than pea - date has 64mg of calcium in 100 grams and pea has 25mg of calcium.
Does dates or peas contain more potassium?
Both dates and peas are high in potassium. Date has 190% more potassium than pea - date has 696mg of potassium in 100 grams and pea has 244mg of potassium.