Dates vs. Sweet Potatoes
Nutrition comparison of Dates and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and sweet potatoes:
- Both dates and sweet potatoes are high in dietary fiber and potassium.
- Date has more niacin.
- Date is an excellent source of calcium.
- Sweet potato has more beta-carotene than date, however, date contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Dates (Dates, medjool) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and sweet potato has 69% less calories than date - date has 277 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Dates has a macronutrient ratio of 2:98:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Sweet Potatoes | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 98% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and sweet potato has 73% less carbohydrates than date - date has 75g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both dates and sweet potatoes are high in dietary fiber. Date has 123% more dietary fiber than sweet potato - date has 6.7g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Date is high in sugar and sweet potato has 94% less sugar than date - date has 66.5g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Dates and sweet potatoes contain similar amounts of protein - date has 1.8g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both sweet potatoes and dates are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than date - sweet potato has 2.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 100 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Sweet potatoes and dates contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and sweet potatoes contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Date has more niacin. Both dates and sweet potatoes contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Dates | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.05 MG | 0.078 MG |
| Riboflavin | 0.06 MG | 0.061 MG |
| Niacin | 1.61 MG | 0.557 MG |
| Pantothenic acid | 0.805 MG | 0.8 MG |
| Vitamin B6 | 0.249 MG | 0.209 MG |
| Folate | 15 UG | 11 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 113% more calcium than sweet potato - date has 64mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Dates and sweet potatoes contain similar amounts of iron - date has 0.9mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both dates and sweet potatoes are high in potassium. Date has 107% more potassium than sweet potato - date has 696mg of potassium per 100 grams and sweet potato has 337mg 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, sweet potato has more beta-carotene than date per 100 grams, however, date contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Dates | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 89 UG | 8509 UG |
| lutein + zeaxanthin | 23 UG | ~ |
| alpha-carotene | ~ | 7 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Dates g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes contain more calories in 100 grams?Date is high in calories and sweet potato has 70% less calories than date - date has 277 calories in 100g and sweet potato has 86 calories.
Does dates or sweet potatoes have more carbohydrates?
By weight, date is high in carbohydrates and sweet potato has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does dates or sweet potatoes contain more calcium?
Date is a rich source of calcium and it has 110% more calcium than sweet potato - date has 64mg of calcium in 100 grams and sweet potato has 30mg of calcium.
Does dates or sweet potatoes contain more potassium?
Both dates and sweet potatoes are high in potassium. Date has 110% more potassium than sweet potato - date has 696mg of potassium in 100 grams and sweet potato has 337mg of potassium.