Yogurt vs. Dates
Nutrition comparison of Yogurt and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and dates:
- Both dates and yogurt are high in calcium.
- Date is an excellent source of dietary fiber and potassium.
- Yogurt has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and yogurt has 78% less calories than date - date has 277 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Dates | |
|---|---|---|
| Protein | 23% | 2% |
| Carbohydrates | 30% | 98% |
| Fat | 47% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and yogurt has 94% less carbohydrates than date - date has 75g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than yogurt - date has 6.7g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Date is high in sugar and yogurt has 93% less sugar than date - date has 66.5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 92% more protein than date - date has 1.8g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Date has less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and dates contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Yogurt has 286% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and dates contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Yogurt and dates contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and yogurt contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6. Both yogurt and dates contain significant amounts of thiamin, pantothenic acid and folate.
| Yogurt | Dates | |
|---|---|---|
| Thiamin | 0.029 MG | 0.05 MG |
| Riboflavin | 0.142 MG | 0.06 MG |
| Niacin | 0.075 MG | 1.61 MG |
| Pantothenic acid | 0.389 MG | 0.805 MG |
| Vitamin B6 | 0.032 MG | 0.249 MG |
| Folate | 7 UG | 15 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both dates and yogurt are high in calcium. Yogurt has 89% more calcium than date - date has 64mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Date has 17 times more iron than yogurt - date has 0.9mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Date is an excellent source of potassium and it has 349% more potassium than yogurt - date has 696mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
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.
Yogurt g
()
|
Daily Values (%) |
Dates 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 yogurt contain more calories in 100 grams?Date is high in calories and yogurt has 80% less calories than date - date has 277 calories in 100g and yogurt has 61 calories.
Does dates or yogurt have more carbohydrates?
By weight, date is high in carbohydrates and yogurt has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does dates or yogurt contain more calcium?
Both dates and yogurt are high in calcium. Yogurt has 90% more calcium than date - date has 64mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does dates or yogurt contain more potassium?
Date is a rich source of potassium and it has 350% more potassium than yogurt - date has 696mg of potassium in 100 grams and yogurt has 155mg of potassium.