Dates vs Jujube: What Should You Choose?

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

Dates - calories, kcal, weight, nutrition
Dates - calories, kcal, weight, nutrition

Jujube fruits vs Dates: Nutrition Comparison

per 100gDatesJujube
Calories277 79
Carbohydrates74.97 g20.53 g
Fat0.15 g0.2 g
Protein1.81 g1.2 g
Calcium64 mg21 mg
Iron0.9 mg0.48 mg
Magnessium54 mg10 mg
Phosphorus62 mg23 mg
Potassium696 mg250 mg
Sodium1 mg3 mg
Zink0.44 mg0.05 mg
Vitaminium B1 (Thiamine)0.05 mg0.02 mg
Vitaminium B2 (riboflavin)0.06 mg0.04 mg
Vitaminium B3 (Niacin)1.61 mg0.9 mg
Vitaminium B60.249 mg0.081 mg

More Calories in Dates

At first glance, you can see that in dates is much more calories than in jujube fruits.

Dates has 277 kcal per 100g and jujube fruits 79 kcal per 100g so it is pretty easy to calculate that the difference is about 251%.

In dates and in jujube fruits most calories came from carbs.

See tables below to compare dates with jujube fruits in details.

Dates And Jujube fruits Nutrition Difference

  • Calories:
    dates - 251% more than jujube fruits
  • Carbohydrates:
    dates - 265% more than jujube fruits
  • Fat:
    jujube fruits - 33% more than dates
  • Protein:
    dates - 51% more than jujube fruits

More protein in dates

It is aslo easy to see see that in dates is more protein than in jujube fruits.

There is 1.2g per 100g of jujube fruits and 1.81g per 100g of dates so using simple math we can see that difference is about 51%.

More carbohydrates in dates

In dates is more carbohydrates than in jujube fruits.

There is 20.53g/100g of carbohydrates in jujube fruits and 74.97g/100g in dates so let me do the math for you again - difference is about 265%.

Less fat in dates

In dates is less fats than in jujube fruits.

The tables above show us that there is 0.2g/100g of fats in jujube fruits and 0.15g/100g in dates. In this case difference is about 33%.


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

Calories source

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


  • Calories79
  • Carbohydrates20.53 g
  • Fat0.2 g
  • Protein1.2 g
Jujube calories per:
| ounce | handfull | cup | half cup

Calories source

  • 93% CARBS
  • 5% PROTEIN
  • 2% FAT

Vitamins: jujube fruits vs dates

  • Vitaminium B1 (Thiamine):
    dates - 150% more than jujube fruits
  • Vitaminium B2 (riboflavin):
    dates - 50% more than jujube fruits
  • Vitaminium B3 (Niacin):
    dates - 79% more than jujube fruits
  • Vitaminium B6:
    dates - 207% more than jujube fruits

Minerals: dates vs jujube fruits

  • Calcium:
    dates - 205% more than jujube fruits
  • Iron:
    dates - 88% more than jujube fruits
  • Magnessium:
    dates - 440% more than jujube fruits
  • Phosphorus:
    dates - 170% more than jujube fruits
  • Potassium:
    dates - 178% more than jujube fruits
  • Sodium:
    jujube fruits - 200% more than dates
  • Zink:
    dates - 780% more than jujube fruits
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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