White Rice vs. Dates

Nutrition comparison of Cooked White Rice and Dates


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

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

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

  • Both dates and white rice are high in calories.
  • Date is an excellent source of calcium, dietary fiber and potassium.
  • White rice has more thiamin and folate, however, date contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice 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 Rice (Rice, white, medium-grain, enriched, cooked) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Dates src

Calories and Carbs

calories

Both dates and white rice are high in calories. Date has 113% more calories than white rice - date has 277 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to dates for fat. White rice has a macronutrient ratio of 8:91:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Dates
Protein 8% 2%
Carbohydrates 91% 98%
Fat 2% ~
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and white rice has 62% less carbohydrates than date - date has 75g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has 21 times more dietary fiber than white rice - date has 6.7g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

Date is high in sugar and white rice has less sugar than date - date has 66.5g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Dates and white rice contain similar amounts of protein - date has 1.8g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

Both white rice and dates are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin K

Dates and white rice contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Dates
Thiamin 0.167 MG 0.05 MG
Riboflavin 0.016 MG 0.06 MG
Niacin 1.835 MG 1.61 MG
Pantothenic acid 0.411 MG 0.805 MG
Vitamin B6 0.05 MG 0.249 MG
Folate 58 UG 15 UG

Minerals

calcium

Date is an excellent source of calcium and it has 20 times more calcium than white rice - date has 64mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

White rice has 66% more iron than date - date has 0.9mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Date is an excellent source of potassium and it has 23 times more potassium than white rice - date has 696mg of potassium per 100 grams and white rice has 29mg of potassium.




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: White Rice (Rice, white, medium-grain, enriched, cooked) and Dates (Dates, medjool) .

Cooked White Rice g

()
Daily Values (%)

Dates 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


FAQ

Does dates or white rice contain more calories in 100 grams?
Both dates and white rice are high in calories. Date has 110% more calories than white rice - date has 277 calories in 100g and white rice has 130 calories.

Does dates or white rice have more carbohydrates?
By weight, date is high in carbohydrates and white rice has 60% fewer carbohydrates than date - date has 75g of carbs for 100g and white rice has 28.6g of carbohydrates.

Does dates or white rice contain more calcium?
Date is a rich source of calcium and it has 20 times more calcium than white rice - date has 64mg of calcium in 100 grams and white rice has 3mg of calcium.

Does dates or white rice contain more potassium?
Date is a rich source of potassium and it has 23 times more potassium than white rice - date has 696mg of potassium in 100 grams and white rice has 29mg of potassium.

Compare Food