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.
Detailed nutritional comparison of dates and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Spirulina src

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 2:97:1 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Spirulina
Protein 2% 58%
Carbohydrates 97% 24%
Fat 1% 18%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Spirulina .

Note: The specific food items compared are: Dates (Dates, medjool) and Spirulina (Seaweed, spirulina, dried) .

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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.

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