Dates vs. Plums
Nutrition comparison of Dates and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and plums:
- Date has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Plum has signficantly more Vitamin C than date.
USDA sources for nutritional information: Dates (Dates, medjool) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and plum has 83% less calories than date - date has 277 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to plums per calorie. Dates has a macronutrient ratio of 2:98:0 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Plums | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 98% | 89% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and plum has 85% less carbohydrates than date - date has 75g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 379% more dietary fiber than plum - date has 6.7g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Date is high in sugar and plum has 85% less sugar than date - date has 66.5g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Dates and plums contain similar amounts of protein - date has 1.8g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both plums and dates are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than date - plum has 9.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and plums contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Plums and dates contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and plums contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both dates and plums contain significant amounts of thiamin.
| Dates | Plums | |
|---|---|---|
| Thiamin | 0.05 MG | 0.028 MG |
| Riboflavin | 0.06 MG | 0.026 MG |
| Niacin | 1.61 MG | 0.417 MG |
| Pantothenic acid | 0.805 MG | 0.135 MG |
| Vitamin B6 | 0.249 MG | 0.029 MG |
| Folate | 15 UG | 5 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 967% more calcium than plum - date has 64mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Date has 429% more iron than plum - date has 0.9mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Date is an excellent source of potassium and it has 343% more potassium than plum - date has 696mg of potassium per 100 grams and plum has 157mg 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 (%) |
Plums 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 plums contain more calories in 100 grams?Date is high in calories and plum has 80% less calories than date - date has 277 calories in 100g and plum has 46 calories.
Does dates or plums have more carbohydrates?
By weight, date is high in carbohydrates and plum has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and plum has 11.4g of carbohydrates.
Does dates or plums contain more calcium?
Date is a rich source of calcium and it has 970% more calcium than plum - date has 64mg of calcium in 100 grams and plum has 6mg of calcium.
Does dates or plums contain more potassium?
Date is a rich source of potassium and it has 340% more potassium than plum - date has 696mg of potassium in 100 grams and plum has 157mg of potassium.