White Bread vs. Dates

Nutrition comparison of White Bread and Dates


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

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

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

  • Both white bread and dates are high in calcium, calories, carbohydrates and dietary fiber.
  • Date is an excellent source of potassium.
  • White bread has more thiamin, riboflavin, niacin and folate, however, date contains more Vitamin B6.
  • White bread is a great source of protein.
  • White bread is an excellent source of iron.
Detailed nutritional comparison of white bread and dates 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: White Bread (Bread, white wheat) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Dates src

Calories and Carbs

calories

Both white bread and dates are high in calories. Date has 16% more calories than white bread - white bread has 238 calories per 100 grams and date has 277 calories.

For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. White bread has a macronutrient ratio of 18:74:8 and for dates, 2:97:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Dates
Protein 18% 2%
Carbohydrates 74% 97%
Fat 8% 1%
Alcohol ~ ~

carbohydrates

Both white bread and dates are high in carbohydrates. Date has 71% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and date has 75g of carbohydrates.

dietary fiber

Both white bread and dates are high in dietary fiber. White bread has 37% more dietary fiber than date - white bread has 9.2g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.

sugar

Date is high in sugar and white bread has 92% less sugar than date - white bread has 5g of sugar per 100 grams and date has 66.5g of sugar.

Protein

protein

White bread is a great source of protein and it has 489% more protein than date - white bread has 10.7g of protein per 100 grams and date has 1.8g of protein.

Fat

saturated fat

Both white bread and dates are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and date does not contain significant amounts.

trans fat

Both white bread and dates are low in trans fat - white bread has 0.03g of trans fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin A

Date has more Vitamin A than white bread - date has 7ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread has more Vitamin E than date - white bread has 0.38mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

White bread and dates contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.

The B Vitamins

White bread has more thiamin, riboflavin, niacin and folate, however, date contains more Vitamin B6. Both white bread and dates contain significant amounts of pantothenic acid.

White Bread Dates
Thiamin 0.51 MG 0.05 MG
Riboflavin 0.255 MG 0.06 MG
Niacin 4.455 MG 1.61 MG
Pantothenic acid 0.455 MG 0.805 MG
Vitamin B6 0.08 MG 0.249 MG
Folate 127 UG 15 UG

Minerals

calcium

Both white bread and dates are high in calcium. White bread has 969% more calcium than date - white bread has 684mg of calcium per 100 grams and date has 64mg of calcium.

iron

White bread is an excellent source of iron and it has 443% more iron than date - white bread has 4.9mg of iron per 100 grams and date has 0.9mg of iron.

potassium

Date is an excellent source of potassium and it has 448% more potassium than white bread - white bread has 127mg 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 white bread and dates contain significant amounts of lutein + zeaxanthin.

White Bread Dates
beta-carotene 2 UG 89 UG
lutein + zeaxanthin 25 UG 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 White Bread or Dates .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Dates (Dates, medjool) .

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FAQ

Does white bread or dates contain more calories in 100 grams?
Both white bread and dates are high in calories. Date has 20% more calories than white bread - white bread has 238 calories in 100g and date has 277 calories.

Does white bread or dates have more carbohydrates?
By weight, both white bread and dates are high in carbohydrates. date has 70% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and date has 75g of carbohydrates.

Does white bread or dates contain more calcium?
Both white bread and dates are high in calcium. White bread has 970% more calcium than date - white bread has 684mg of calcium in 100 grams and date has 64mg of calcium.

Does white bread or dates contain more iron?
White bread is an abundant source of iron and it has 440% more iron than date - white bread has 4.9mg of iron in 100 grams and date has 0.9mg of iron.

Does white bread or dates contain more potassium?
Date is a rich source of potassium and it has 450% more potassium than white bread - white bread has 127mg of potassium in 100 grams and date has 696mg of potassium.

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