Dates vs Sweetener
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dates, deglet noor is higher in more vitamins & minerals
Calories (kcal)
Dates 282
Sweetener 310
Protein (g)
Dates 2.45
Sweetener 0.090
Carbs (g)
Dates 75.0
Sweetener 76.4
Fat (g)
Dates 0.390
Sweetener 0.450
Fiber (g)
Dates 8.00
Sweetener 0.200
Quick answers
Which has more protein?
Dates, deglet noor — 2.45g vs 0.090g per 100g.
Which has fewer calories?
Dates, deglet noor — 282 vs 310 kcal per 100g.
Which is more nutrient-dense?
Dates, deglet noor scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Dates | Sweetener | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 282 kcal | 310 kcal | -9% |
| Macronutrients | |||
| Water | 20.5 g | 22.9 g | -11% |
| Protein | 2.45 g | 0.090 g | +2622% |
| Total lipid (fat) | 0.390 g | 0.450 g | -13% |
| Carbohydrate, by difference | 75.0 g | 76.4 g | -2% |
| Fiber, total dietary | 8.00 g | 0.200 g | +3900% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0 g | |
| Fatty acids, total monounsaturated | 0.036 g | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 17.0 mg | -98% |
| Thiamin (Vitamin B1) | 0.052 mg | 0.122 mg | -57% |
| Riboflavin (Vitamin B2) | 0.066 mg | 0.165 mg | -60% |
| Niacin (Vitamin B3) | 1.27 mg | 0.689 mg | +85% |
| Pantothenic acid (Vitamin B5) | 0.589 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.165 mg | 0.234 mg | -29% |
| Biotin (Vitamin B7) | 19.0 ug | 30.0 ug | -37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.30 mg | 13.3 mg | -53% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| Carotene, beta | 6.00 ug | 94.0 ug | -94% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 0.980 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 1.00 mg | +3800% |
| Iron, Fe | 1.02 mg | 0.090 mg | +1033% |
| Magnesium, Mg | 43.0 mg | 1.00 mg | +4200% |
| Phosphorus, P | 62.0 mg | 1.00 mg | +6100% |
| Potassium, K | 656 mg | 4.00 mg | +16300% |
| Sodium, Na | 2.00 mg | 4.00 mg | -50% |
| Zinc, Zn | 0.290 mg | 0.010 mg | +2800% |
| Copper, Cu | 0.206 mg | 0.009 mg | +2189% |
| Manganese, Mn | 0.262 mg | 0.005 mg | +5140% |
| Selenium, Se | 3.00 ug | 1.70 ug | +76% |
| Other Nutrients | |||
| Energy | 1178 kj | 1297 kj | -9% |
| Ash | 1.60 g | 0.140 g | +1043% |
| Total Sugars | 63.3 g | 68.0 g | -7% |
| Sucrose | 23.8 g | 0 g | |
| Glucose | 19.9 g | 12.4 g | +60% |
| Fructose | 19.6 g | 55.6 g | -65% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.120 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 30.0 ug | -37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 30.0 ug | -37% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 10.0 IU | 156 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 75.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.70 ug | 22.5 ug | -88% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.017 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.011 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.035 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.019 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.016 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.012 g | — | |
| Threonine (EAA) | 0.043 g | — | |
| Isoleucine (EAA, BCAA) | 0.049 g | — | |
| Leucine (EAA, BCAA) | 0.084 g | — | |
| Lysine (EAA) | 0.066 g | — | |
| Methionine (EAA) | 0.022 g | — | |
| Cystine (conditionally essential) | 0.067 g | — | |
| Phenylalanine (EAA) | 0.050 g | — | |
| Tyrosine (conditionally essential) | 0.015 g | — | |
| Valine (EAA, BCAA) | 0.071 g | — | |
| Arginine (conditionally essential) | 0.136 g | — | |
| Histidine (EAA) | 0.032 g | — | |
| Alanine | 0.083 g | — | |
| Aspartic acid | 0.213 g | — | |
| Glutamic acid | 0.359 g | — | |
| Glycine (conditionally essential) | 0.101 g | — | |
| Proline (conditionally essential) | 0.130 g | — | |
| Serine | 0.057 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Proanthocyanidin dimers | 1.84 mg | — | |
| Proanthocyanidin trimers | 3.02 mg | — | |
| Proanthocyanidin 4-6mers | 5.88 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.930 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 0.100 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 6.10 mg | — | |
| Total Choline | 6.30 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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