Dates vs. Spirulina
Nutrition comparison of Dates and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and spirulina:
- Both dates and spirulina are high in calcium, calories, dietary fiber and potassium.
- Spirulina has more beta-carotene than date, however, date contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Spirulina has signficantly more Vitamin C than date.
- Spirulina has signficantly more Vitamin E than date.
- Spirulina is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and spirulina are high in calories. Date is very similar to date for calories - date has 277 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Dates has a macronutrient ratio of 2:98:0 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Spirulina | |
|---|---|---|
| Protein | 2% | 59% |
| Carbohydrates | 98% | 25% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and spirulina has 68% less carbohydrates than date - date has 75g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both dates and spirulina are high in dietary fiber. Date has 86% more dietary fiber than spirulina - date has 6.7g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Date is high in sugar and spirulina has 95% less sugar than date - date has 66.5g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 30 times more protein than date - date has 1.8g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Date has less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than date - spirulina has 10.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Spirulina has 314% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than date - spirulina has 5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Spirulina has 844% more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both dates and spirulina contain significant amounts of Vitamin B6.
| Dates | Spirulina | |
|---|---|---|
| Thiamin | 0.05 MG | 2.38 MG |
| Riboflavin | 0.06 MG | 3.67 MG |
| Niacin | 1.61 MG | 12.82 MG |
| Pantothenic acid | 0.805 MG | 3.48 MG |
| Vitamin B6 | 0.249 MG | 0.364 MG |
| Folate | 15 UG | 94 UG |
Minerals
calcium
Both dates and spirulina are high in calcium. Spirulina has 88% more calcium than date - date has 64mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 30 times more iron than date - date has 0.9mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both dates and spirulina are high in potassium. Spirulina has 96% more potassium than date - date has 696mg of potassium per 100 grams and spirulina has 1363mg 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, spirulina has more beta-carotene than date per 100 grams, however, date contains more lutein + zeaxanthin than spirulina per 100 grams.
| Dates | Spirulina | |
|---|---|---|
| beta-carotene | 89 UG | 342 UG |
| lutein + zeaxanthin | 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.
Dates g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Both dates and spirulina are high in calories. Date is quite similar to date for calories - date has 277 calories in 100g and spirulina has 290 calories.
Is dates or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 30 times more protein than date - date has 1.8g of protein per 100 grams and spirulina has 57.5g of protein.
Does dates or spirulina have more carbohydrates?
By weight, date is high in carbohydrates and spirulina has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does dates or spirulina contain more calcium?
Both dates and spirulina are high in calcium. Spirulina has 90% more calcium than date - date has 64mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does dates or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 30 times more iron than date - date has 0.9mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does dates or spirulina contain more potassium?
Both dates and spirulina are high in potassium. Spirulina has 100% more potassium than date - date has 696mg of potassium in 100 grams and spirulina has 1363mg of potassium.