Dates vs Sugar: Nutrition Comparison

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

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

Sugar vs Dates: Nutrition Comparison

per 100gDatesSugar
Calories277 387
Carbohydrates74.97 g99.98 g
Calcium64 mg1 mg
Iron0.9 mg0.05 mg
Potassium696 mg2 mg
Sodium1 mg1 mg
Zink0.44 mg0.01 mg
Vitaminium B2 (riboflavin)0.06 mg0.019 mg

Less Calories in Dates

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

Dates has 277 kcal per 100g and sugar 387 kcal per 100g so it is pretty easy to calculate that the difference is about 40%.

In dates and in sugar most calories came from carbs.

See tables below to compare dates with sugar in details.

Dates And Sugar Nutrition Difference

  • Calories:
    sugar - 40% more than dates
  • Carbohydrates:
    sugar - 33% more than dates

Less carbohydrates in dates

In dates is less carbohydrates than in sugar.

There is 99.98g/100g of carbohydrates in sugar and 74.97g/100g in dates so let me do the math for you again - difference is about 33%.


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

Calories source

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


  • Calories387
  • Carbohydrates99.98 g
Sugar calories per:
| ounce | tablespoon | teaspoon | glass | cup | half cup | packet

Calories source

  • 100% CARBS
  • 0% PROTEIN
  • 0% FAT

Vitamins: sugar vs dates

  • Vitaminium B2 (riboflavin):
    dates - 216% more than sugar

Minerals: dates vs sugar

  • Calcium:
    dates - 6300% more than sugar
  • Iron:
    dates - 1700% more than sugar
  • Potassium:
    dates - 34700% more than sugar
  • Sodium:
    sugar - 0% more than dates
  • Zink:
    dates - 4300% more than sugar
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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