Dates vs Dried Cranberries: All Nutritional Differences

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

Dates - calories, kcal, weight, nutrition
Dried cranberries - calories, kcal, weight, nutrition

Less Calories in Dates

At first glance, you can see that in dates is less calories than in dried cranberries.

Dates has 277 kcal per 100g and dried cranberries 308 kcal per 100g so it is pretty easy to calculate that the difference is about 11%.

In dates and in dried cranberries most calories came from carbs.

See tables below to compare dates with dried cranberries in details.

Dates And Dried cranberries Nutrition Difference

Dried cranberries vs Dates: Vitamins and Minerals Comparison

per 100gDatesDried cranberries
Calories277 308
Carbohydrates74.97 g82.8 g
Fat0.15 g1.09 g
Dietary fiber6.7 g5.3 g
Protein1.81 g0.17 g
Calcium64 mg9 mg
Iron0.9 mg0.39 mg
Magnessium54 mg4 mg
Potassium696 mg49 mg
Sodium1 mg5 mg
Vitaminium B1 (Thiamine)0.05 mg0.013 mg
Vitaminium B2 (riboflavin)0.06 mg0.028 mg
Vitaminium B3 (Niacin)1.61 mg0.548 mg
Vitaminium B60.249 mg0.038 mg
Vitaminium K2.7 mg0.008 mg

More protein in dates

It is aslo easy to see see that in dates is more protein than in dried cranberries.

There is 0.17g per 100g of dried cranberries and 1.81g per 100g of dates so using simple math we can see that difference is about 965%.

Less carbohydrates in dates

In dates is less carbohydrates than in dried cranberries.

There is 82.8g/100g of carbohydrates in dried cranberries and 74.97g/100g in dates so let me do the math for you again - difference is about 10%.

Less fat in dates

In dates is less fats than in dried cranberries.

The tables above show us that there is 1.09g/100g of fats in dried cranberries and 0.15g/100g in dates. In this case difference is about 627%.


  • Calories277
  • Carbohydrates74.97 g
  • Fat0.15 g
  • Dietary fiber6.7 g
  • Protein1.81 g
Dates calories per:
100g | ounce | single piece | handfull | cup | half cup

Calories source

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

Dried cranberries

  • Calories308
  • Carbohydrates82.8 g
  • Fat1.09 g
  • Dietary fiber5.3 g
  • Protein0.17 g
Dried cranberries calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 97% CARBS
  • 0% PROTEIN
  • 3% FAT

Vitamins: dried cranberries vs dates

Minerals: dates vs dried cranberries

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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