Food with Nutrition Similar to Dates


image of dates

Similar to Dates

A common and nutrient dense fruit, dates are an excellent source of dietary fiber, calcium and potassium. One date contains about 66 calories.

Many foods are similar nutritionally to dates, including raisins, fries, figs and garlic powder.

We compared the key nutrients in dates (dietary fiber, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
fruits: Raisins, Figs, Banana, Kiwi, Jackfruit
plants and vegetables: Garlic Powder, Sweet Potatoes, Shallot, Lima Beans, Water Chestnut, Squash, Beets, Tumeric, Ginger
sweets: Chocolate Hazelnut Spread
nuts, grains and legumes: White Beans, Mung Bean, Pinto Beans
other: Fries, Quarter Pounder
The details of the top 20 foods most nutritionally similar to dates are below.

fruits

Several fruits or fruit products offer similar nutrients to dates including raisins, figs, banana, kiwi and jackfruit.

Raisins

image of raisins

Similarity: > 95%

Raisins are also high in dietary fiber and potassium. Also, raisins contains more Vitamin C, iron and riboflavin than dates.

For 100 grams of dates and raisins:


Dates
(4 dates)
Raisins
(5/8 cup)
6.7
dietary fiber (G)
6.8
64
calcium (MG)
28
696
potassium (MG)
825
View More
0.983 | 0.983 | 2.29 Complete Comparison:
Raisins vs. Dates


Figs

image of figs

Similarity: > 95%

Figs are also high in dietary fiber and potassium. Also, figs contains more Vitamin C and Vitamin A than dates.

For 100 grams of dates and figs:


Dates
(4 dates)
Figs
(1.5 large)
6.7
dietary fiber (G)
2.9
64
calcium (MG)
35
696
potassium (MG)
232
View More
0.978 | 0.978 | 0.96 Complete Comparison:
Figs vs. Dates


Banana

image of banana

Similarity: > 95%

Banana is also high in dietary fiber and potassium. Also, banana contains more Vitamin C and Vitamin B6 than dates.

For 100 grams of dates and banana:


Dates
(4 dates)
Banana
(7/8 medium)
6.7
dietary fiber (G)
2.6
64
calcium (MG)
5
696
potassium (MG)
358
View More
0.973 | 0.973 | 1.42 Complete Comparison:
Banana vs. Dates


Kiwi

image of kiwi

Similarity: > 95%

Kiwi is also high in dietary fiber and potassium. Also, kiwi contains more Vitamin C and Vitamin E than dates.

For 100 grams of dates and kiwi:


Dates
(4 dates)
Kiwi
(about 1/2 cup)
6.7
dietary fiber (G)
3
64
calcium (MG)
34
696
potassium (MG)
312
View More
0.951 | 0.951 | 2.38 Complete Comparison:
Kiwi vs. Dates


Jackfruit

image of jackfruit

Similarity: > 90%

Jackfruit is also high in potassium and contains some of the same nutrients. Also, jackfruit contains more Vitamin C and Vitamin B6 than dates.

For 100 grams of dates and jackfruit:


Dates
(4 dates)
Jackfruit
(5/8 cup)
6.7
dietary fiber (G)
1.5
64
calcium (MG)
24
696
potassium (MG)
448
View More
0.923 | 0.923 | 1.42 Complete Comparison:
Jackfruit vs. Dates


plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to dates. Garlic powder, sweet potatoes, shallot, lima beans and water chestnut are all high in dietary fiber, calcium and or potassium.

Garlic Powder

image of garlic powder

Similarity: > 95%

More nutritionally dense than dates, garlic powder is also high in dietary fiber, calcium and potassium. Moreover, garlic powder contains more protein, Vitamin C, Vitamin E, iron and thiamin than dates.

For 100 grams of dates and garlic powder:


Dates
(4 dates)
Garlic Powder
(32 tsps)
6.7
dietary fiber (G)
9
64
calcium (MG)
79
696
potassium (MG)
1193
View More
0.977 | 0.977 | 6.17 Complete Comparison:
Garlic Powder vs. Dates


Sweet Potatoes

image of sweet potatoes

Similarity: > 95%

Sweet potatoes are also high in dietary fiber and potassium. Also, sweet potatoes contains more Vitamin C and Vitamin A than dates.

For 100 grams of dates and sweet potatoes:


Dates
(4 dates)
Sweet Potatoes
(3/4 cup)
6.7
dietary fiber (G)
3
64
calcium (MG)
30
696
potassium (MG)
337
View More
0.975 | 0.975 | 2.41 Complete Comparison:
Sweet Potatoes vs. Dates


Shallot

image of shallot

Similarity: > 95%

Shallot is also high in dietary fiber and potassium. Also, shallot contains more Vitamin C and Vitamin B6 than dates.

For 100 grams of dates and shallot:


Dates
(4 dates)
Shallot
(10 tbsps)
6.7
dietary fiber (G)
3.2
64
calcium (MG)
37
696
potassium (MG)
334
View More
0.958 | 0.958 | 1.53 Complete Comparison:
Shallot vs. Dates


Lima Beans

image of lima beans

Similarity: > 90%

Lima beans are also high in dietary fiber and potassium. Moreover, lima beans contains more protein, Vitamin C, iron and thiamin than dates.

For 100 grams of dates and lima beans:


Dates
(4 dates)
Lima Beans
(5/8 cup)
6.7
dietary fiber (G)
4.9
64
calcium (MG)
34
696
potassium (MG)
467
View More
0.922 | 0.922 | 3.18 Complete Comparison:
Lima Beans vs. Dates


Water Chestnut

image of water chestnut

Similarity: > 90%

Water chestnut is also high in dietary fiber and potassium. Moreover, water chestnut contains more Vitamin C, Vitamin E, thiamin, riboflavin and Vitamin B6 than dates.

For 100 grams of dates and water chestnut:


Dates
(4 dates)
Water Chestnut
(3/4 cup)
6.7
dietary fiber (G)
3
64
calcium (MG)
11
696
potassium (MG)
584
View More
0.921 | 0.921 | 1.89 Complete Comparison:
Water Chestnut vs. Dates


Squash

image of squash

Similarity: > 90%

Squash is also high in dietary fiber, calcium and potassium. Also, squash contains more Vitamin C, Vitamin A and Vitamin E than dates.

For 100 grams of dates and squash:


Dates
(4 dates)
Squash
(1/2 cup)
6.7
dietary fiber (G)
3.2
64
calcium (MG)
41
696
potassium (MG)
284
View More
0.919 | 0.919 | 2.12 Complete Comparison:
Squash vs. Dates


Beets

image of beets

Similarity: > 90%

Beets are also high in dietary fiber and potassium. Also, beets contains more Vitamin C and folate than dates.

For 100 grams of dates and beets:


Dates
(4 dates)
Beets
(3/4 cup)
6.7
dietary fiber (G)
2.8
64
calcium (MG)
16
696
potassium (MG)
325
View More
0.918 | 0.918 | 1.3 Complete Comparison:
Beets vs. Dates


Tumeric

image of tumeric

Similarity: > 90%

More nutritionally dense than dates, tumeric is also high in dietary fiber, calcium and potassium. Moreover, tumeric contains more protein, Vitamin C, Vitamin E and iron than dates.

For 100 grams of dates and tumeric:


Dates
(4 dates)
Tumeric
(33 tsps)
6.7
dietary fiber (G)
23
64
calcium (MG)
168
696
potassium (MG)
2080
View More
0.913 | 0.913 | 7.4 Complete Comparison:
Tumeric vs. Dates


Ginger

image of ginger

Similarity: > 90%

More nutritionally dense than dates, ginger is also high in dietary fiber, calcium and potassium. Moreover, ginger contains more protein, Vitamin C, iron and riboflavin than dates.

For 100 grams of dates and ginger:


Dates
(4 dates)
Ginger
(56 tsps)
6.7
dietary fiber (G)
14
64
calcium (MG)
114
696
potassium (MG)
1320
View More
0.909 | 0.909 | 7.85 Complete Comparison:
Ginger vs. Dates


sweets


Chocolate Hazelnut Spread

image of chocolate hazelnut spread

Similarity: > 95%

Chocolate hazelnut spread is high in many of the same nutrients as dates, including dietary fiber, sugar, calcium and potassium. Moreover, chocolate hazelnut spread contains more protein, Vitamin E, iron and riboflavin than dates.

For 100 grams of dates and chocolate hazelnut spread:


Dates
(4 dates)
Chocolate Hazelnut Spread
(2.75 servings)
6.7
dietary fiber (G)
5.4
64
calcium (MG)
108
696
potassium (MG)
407
View More
0.969 | 0.969 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Dates


nuts, grains and legumes


White Beans

image of white beans

Similarity: > 90%

White beans are also high in dietary fiber, calcium and potassium. Moreover, white beans contains more protein, Vitamin E, iron and folate than dates.

For 100 grams of dates and white beans:


Dates
(4 dates)
White Beans
(3/8 cup)
6.7
dietary fiber (G)
4.8
64
calcium (MG)
73
696
potassium (MG)
454
View More
0.933 | 0.933 | 2.14 Complete Comparison:
White Beans vs. Dates


Mung Bean

image of mung bean

Similarity: > 90%

More nutritionally dense than dates, mung bean is also high in dietary fiber, calcium and potassium. Moreover, mung bean contains more protein, Vitamin C, Vitamin E and iron than dates.

For 100 grams of dates and mung bean:


Dates
(4 dates)
Mung Bean
(1/2 cup)
6.7
dietary fiber (G)
16
64
calcium (MG)
132
696
potassium (MG)
1246
View More
0.911 | 0.911 | 7.63 Complete Comparison:
Mung Bean vs. Dates


Pinto Beans

image of pinto beans

Similarity: > 90%

Pinto beans are also high in dietary fiber, calcium and potassium. Also, pinto beans contains more protein and iron than dates.

For 100 grams of dates and pinto beans:


Dates
(4 dates)
Pinto Beans
(3/8 can)
6.7
dietary fiber (G)
5.5
64
calcium (MG)
63
696
potassium (MG)
274
View More
0.91 | 0.91 | 1.45 Complete Comparison:
Pinto Beans vs. Dates


other


Fries

image of fries

Similarity: > 95%

Fries are also high in dietary fiber and potassium. Moreover, fries contains more protein, Vitamin C, Vitamin E and thiamin than dates.

For 100 grams of dates and fries:


Dates
(4 dates)
Fries
(1.5 serving)
6.7
dietary fiber (G)
3.8
64
calcium (MG)
18
696
potassium (MG)
579
View More
0.98 | 0.98 | 2.78 Complete Comparison:
Fries vs. Dates


Quarter Pounder

image of quarter pounder

Similarity: > 90%

Quarter pounder is also high in calcium and potassium. Moreover, quarter pounder contains more protein, Vitamin C, iron and thiamin than dates.

For 100 grams of dates and quarter pounder:


Dates
(4 dates)
Quarter Pounder
(5/8 burger)
6.7
dietary fiber (G)
1.6
64
calcium (MG)
84
696
potassium (MG)
227
View More
0.926 | 0.926 | 3.23 Complete Comparison:
Quarter Pounder vs. Dates



Other Nutritional Substitutes

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