Medjool dates vs Date
In short
Gram for gram, the calories are about the same: 277 in 100 g of Medjool dates, 282 of date. Both get most of their calories from carbohydrate.
More in Medjool dates: copper and vitamin B6. More in date: fiber. Everything else is within 4% of a day's needs.
Calories, and where they come from
1.8 g protein · 75 g carbs (66.5 g sugars) · 0.15 g fat
2.5 g protein · 75 g carbs (63.4 g sugars) · 0.39 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Copper40% vs 23%
0.36 mg vs 0.21 mg
- Vitamin B615% vs 10%
0.25 mg vs 0.17 mg
- Fiber24% vs 29%
6.7 g vs 8 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein1.8 g · 2.5 g4%·5%
- Total fat0.15 g · 0.39 g<1%·1%
- Carbohydrates75 g · 75 g27%·27%
- Sodiumlimit1 mg · 2 mg<1%·<1%
- Potassium696 mg · 656 mg15%·14%
- Calcium64 mg · 39 mg5%·3%
- Iron0.9 mg · 1 mg5%·6%
- Magnesium54 mg · 43 mg13%·10%
- Phosphorus62 mg · 62 mg5%·5%
- Zinc0.44 mg · 0.29 mg4%·3%
- Vitamin A7 µg · 0 µg1%·0%
- Vitamin C0 mg · 0.4 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K2.7 µg · 2.7 µg2%·2%
- Thiamin (B1)0.05 mg · 0.052 mg4%·4%
- Riboflavin (B2)0.06 mg · 0.066 mg5%·5%
- Niacin (B3)1.6 mg · 1.3 mg10%·8%
- Folate15 µg · 19 µg4%·5%
- Choline9.9 mg · 6.3 mg2%·1%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin E, pantothenic acid (B5), vitamin B12.
From USDA FoodData Central: Medjool dates (SR Legacy 168191), Date (Survey (FNDDS) 2709203). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.