Dates vs. Strawberries

Nutrition comparison of Dates and Strawberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus strawberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and strawberries:

  • Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Date is an excellent source of calcium, dietary fiber and potassium.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of dates and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Strawberries src

Calories and Carbs

calories

Date is high in calories and strawberry has 88% less calories than date - strawberry has 32 calories per 100 grams and date has 277 calories.

For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Dates has a macronutrient ratio of 2:98:0 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Strawberries
Protein 2% 7%
Carbohydrates 98% 85%
Fat ~ 8%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and strawberry has 90% less carbohydrates than date - strawberry has 7.7g of total carbs per 100 grams and date has 75g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has 235% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.

sugar

Date is high in sugar and strawberry has 93% less sugar than date - strawberry has 4.9g of sugar per 100 grams and date has 66.5g of sugar.



Protein

protein

Strawberries and dates contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and date has 1.8g of protein.

Fat

saturated fat

Both strawberries and dates are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has more Vitamin C than date - strawberry has 58.8mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Strawberries and dates contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.

Vitamin E

Strawberries and dates contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Strawberries and dates contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.

The B Vitamins

Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and strawberries contain significant amounts of folate.

Dates Strawberries
Thiamin 0.05 MG 0.024 MG
Riboflavin 0.06 MG 0.022 MG
Niacin 1.61 MG 0.386 MG
Pantothenic acid 0.805 MG 0.125 MG
Vitamin B6 0.249 MG 0.047 MG
Folate 15 UG 24 UG

Minerals

calcium

Date is an excellent source of calcium and it has 300% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and date has 64mg of calcium.

iron

Date has 120% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and date has 0.9mg of iron.

potassium

Date is an excellent source of potassium and it has 355% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and date has 696mg 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, both dates and strawberries contain significant amounts of lutein + zeaxanthin.

Dates Strawberries
beta-carotene 89 UG 7 UG
lutein + zeaxanthin 23 UG 26 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.

Note: The specific food items compared are: Dates (Dates, medjool) and Strawberries (Strawberries, raw) .

Dates g

()
Daily Values (%)

Strawberries g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G