Dates (Medjool) vs Grapes
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Dates (Medjool) | Grapes |
|---|---|---|
| Calories | 277kcal | 69kcal |
| Protein | 1.8g | 0.7g |
| Carbs | 75g | 18.1g |
| Fat | 0.2g | 0.2g |
| Fiber | 6.7g | 0.9g |
| Sugar | 66.5g | 15.5g |
| Sodium | 1mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Grapes has 208 fewer calories per 100g than Dates (Medjool) (301% less).
- Dates (Medjool) delivers more protein (1.8g vs 0.7g per 100g).
- Dates (Medjool) has more fiber (6.7g vs 0.9g).
- Grapes has less sugar (15.5g vs 66.5g).
Dates (Medjool)
Dates are a whole-food concentrated sweetener — very high in natural sugars but bundled with fiber, potassium and magnesium. A common natural sweetener in baking, they raise blood sugar less sharply than refined sugar thanks to their fiber.
View Dates (Medjool) nutrition →Grapes
Grapes are a concentrated source of natural sugars but also provide resveratrol — a polyphenol studied for its potential to support cardiovascular health. They contain vitamins K and C and small amounts of multiple B vitamins. Portion control matters: a generous handful is easy to overshoot.
View Grapes nutrition →Track Dates (Medjool) & Grapes in Kairo
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