Banana vs Dates: Nutrition Showdown

Where is more calories, protein, carbs - what is more healthy?

Banana - calories, kcal, weight, nutrition
Banana - calories, kcal, weight, nutrition

Dates vs Banana: Nutrition Comparison

per 100gBananaDates
Calories89 277
Carbohydrates22.84 g74.97 g
Fat0.33 g0.15 g
Dietary fiber2.6 g6.7 g
Protein1.09 g1.81 g
Calcium5 mg64 mg
Iron0.26 mg0.9 mg
Magnessium27 mg54 mg
Phosphorus22 mg62 mg
Potassium358 mg696 mg
Sodium1 mg1 mg
Zink0.15 mg0.44 mg
Vitaminium B1 (Thiamine)0.031 mg0.05 mg
Vitaminium B2 (riboflavin)0.073 mg0.06 mg
Vitaminium B3 (Niacin)0.665 mg1.61 mg
Vitaminium B50.334 mg0.805 mg
Vitaminium B60.367 mg0.249 mg
Vitaminium B9 (Folic acid)20 mg15 mg
Vitaminium K0.5 mg2.7 mg
Beta karoten26 mg89 mg

Less Calories in Banana

At first glance, you can see that in banana is much less calories than in dates.

Banana has 89 kcal per 100g and dates 277 kcal per 100g so it is pretty easy to calculate that the difference is about 211%.

In banana and in dates most calories came from carbs.

See tables below to compare banana with dates in details.

Banana And Dates Nutrition Difference

  • Calories:
    dates - 211% more than banana
  • Carbohydrates:
    dates - 228% more than banana
  • Fat:
    banana - 120% more than dates
  • Dietary fiber:
    dates - 158% more than banana
  • Protein:
    dates - 66% more than banana

Less protein in banana

It is aslo easy to see see that in banana is less protein than in dates.

There is 1.81g per 100g of dates and 1.09g per 100g of banana so using simple math we can see that difference is about 66%.

Less carbohydrates in banana

In banana is less carbohydrates than in dates.

There is 74.97g/100g of carbohydrates in dates and 22.84g/100g in banana so let me do the math for you again - difference is about 228%.

More fat in banana

In banana is more fats than in dates.

The tables above show us that there is 0.15g/100g of fats in dates and 0.33g/100g in banana. In this case difference is about 120%.


  • Calories89
  • Carbohydrates22.84 g
  • Fat0.33 g
  • Dietary fiber2.6 g
  • Protein1.09 g
Banana calories per:
| ounce | single piece | cup | mashed | cup | sliced

Calories source

  • 93% CARBS.
  • 4% PROTEIN
  • 3% FAT


  • Calories277
  • Carbohydrates74.97 g
  • Fat0.15 g
  • Dietary fiber6.7 g
  • Protein1.81 g
Dates calories per:
| ounce | single piece | handfull | cup | half cup

Calories source

  • 97% CARBS
  • 2% PROTEIN
  • 0% FAT

Vitamins: dates vs banana

  • Vitaminium B1 (Thiamine):
    dates - 61% more than banana
  • Vitaminium B2 (riboflavin):
    banana - 22% more than dates
  • Vitaminium B3 (Niacin):
    dates - 142% more than banana
  • Vitaminium B5:
    dates - 141% more than banana
  • Vitaminium B6:
    banana - 47% more than dates
  • Vitaminium B9 (Folic acid):
    banana - 33% more than dates
  • Vitaminium K:
    dates - 440% more than banana
  • Beta karoten:
    dates - 242% more than banana

Minerals: banana vs dates

  • Calcium:
    dates - 1180% more than banana
  • Iron:
    dates - 246% more than banana
  • Magnessium:
    dates - 100% more than banana
  • Phosphorus:
    dates - 182% more than banana
  • Potassium:
    dates - 94% more than banana
  • Sodium:
    dates - 0% more than banana
  • Zink:
    dates - 193% more than banana
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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