Dates vs Sweetener
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dates, medjool is higher in more vitamins & minerals
Calories (kcal)
Dates 277
Sweetener 310
Protein (g)
Dates 1.81
Sweetener 0.090
Carbs (g)
Dates 75.0
Sweetener 76.4
Fat (g)
Dates 0.150
Sweetener 0.450
Fiber (g)
Dates 6.70
Sweetener 0.200
Quick answers
Which has more protein?
Dates, medjool — 1.81g vs 0.090g per 100g.
Which has fewer calories?
Dates, medjool — 277 vs 310 kcal per 100g.
Which is more nutrient-dense?
Dates, medjool 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 | 277 kcal | 310 kcal | -11% |
| Macronutrients | |||
| Water | 21.3 g | 22.9 g | -7% |
| Protein | 1.81 g | 0.090 g | +1911% |
| Total lipid (fat) | 0.150 g | 0.450 g | -67% |
| Carbohydrate, by difference | 75.0 g | 76.4 g | -2% |
| Fiber, total dietary | 6.70 g | 0.200 g | +3250% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0 g | |
| Fatty acids, total monounsaturated | — | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 17.0 mg | -100% |
| Thiamin (Vitamin B1) | 0.050 mg | 0.122 mg | -59% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.165 mg | -64% |
| Niacin (Vitamin B3) | 1.61 mg | 0.689 mg | +134% |
| Pantothenic acid (Vitamin B5) | 0.805 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.249 mg | 0.234 mg | +6% |
| Biotin (Vitamin B7) | 15.0 ug | 30.0 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.90 mg | 13.3 mg | -26% |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 7.00 ug | 8.00 ug | -12% |
| Carotene, beta | 89.0 ug | 94.0 ug | -5% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | — | 0.980 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 64.0 mg | 1.00 mg | +6300% |
| Iron, Fe | 0.900 mg | 0.090 mg | +900% |
| Magnesium, Mg | 54.0 mg | 1.00 mg | +5300% |
| Phosphorus, P | 62.0 mg | 1.00 mg | +6100% |
| Potassium, K | 696 mg | 4.00 mg | +17300% |
| Sodium, Na | 1.00 mg | 4.00 mg | -75% |
| Zinc, Zn | 0.440 mg | 0.010 mg | +4300% |
| Copper, Cu | 0.362 mg | 0.009 mg | +3922% |
| Manganese, Mn | 0.296 mg | 0.005 mg | +5820% |
| Selenium, Se | — | 1.70 ug | |
| Other Nutrients | |||
| Energy | 1160 kj | 1297 kj | -11% |
| Ash | 1.74 g | 0.140 g | +1143% |
| Total Sugars | 66.5 g | 68.0 g | -2% |
| Sucrose | 0.530 g | 0 g | |
| Glucose | 33.7 g | 12.4 g | +171% |
| Fructose | 32.0 g | 55.6 g | -43% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.300 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 30.0 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 30.0 ug | -50% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 149 IU | 156 IU | -4% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 23.0 ug | 0 ug | |
| Vitamin E, added | — | 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 | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.007 g | — | |
| Threonine (EAA) | 0.042 g | — | |
| Isoleucine (EAA, BCAA) | 0.045 g | — | |
| Leucine (EAA, BCAA) | 0.082 g | — | |
| Lysine (EAA) | 0.054 g | — | |
| Methionine (EAA) | 0.017 g | — | |
| Cystine (conditionally essential) | 0.046 g | — | |
| Phenylalanine (EAA) | 0.048 g | — | |
| Tyrosine (conditionally essential) | 0.016 g | — | |
| Valine (EAA, BCAA) | 0.066 g | — | |
| Arginine (conditionally essential) | 0.060 g | — | |
| Histidine (EAA) | 0.029 g | — | |
| Alanine | 0.078 g | — | |
| Aspartic acid | 0.220 g | — | |
| Glutamic acid | 0.265 g | — | |
| Glycine (conditionally essential) | 0.090 g | — | |
| Proline (conditionally essential) | 0.111 g | — | |
| Serine | 0.062 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 0.800 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0.200 mg | — | |
| Free Choline | 8.90 mg | — | |
| Total Choline | 9.90 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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