Boiled Egg vs. Dates
Nutrition comparison of Cooked Boiled Egg and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and dates:
- Both dates and boiled egg are high in calcium and calories.
- Boiled egg has more riboflavin, folate and Vitamin B12, however, date contains more niacin and Vitamin B6.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Date has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than date.
- Date is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and boiled egg are high in calories. Date has 79% more calories than boiled egg - date has 277 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Dates | |
|---|---|---|
| Protein | 34% | 2% |
| Carbohydrates | 3% | 98% |
| Fat | 64% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and boiled egg has 99% less carbohydrates than date - date has 75g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - date has 6.7g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Date is high in sugar and boiled egg has 98% less sugar than date - date has 66.5g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 595% more protein than date - date has 1.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Date has less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and date has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 20 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than date - boiled egg has 87iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than date - boiled egg has 1mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and boiled egg contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, folate and Vitamin B12, however, date contains more niacin and Vitamin B6. Both boiled egg and dates contain significant amounts of thiamin and pantothenic acid.
| Boiled Egg | Dates | |
|---|---|---|
| Thiamin | 0.066 MG | 0.05 MG |
| Riboflavin | 0.513 MG | 0.06 MG |
| Niacin | 0.064 MG | 1.61 MG |
| Pantothenic acid | 1.398 MG | 0.805 MG |
| Vitamin B6 | 0.121 MG | 0.249 MG |
| Folate | 44 UG | 15 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both dates and boiled egg are high in calcium. Date has 28% more calcium than boiled egg - date has 64mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Dates and boiled egg contain similar amounts of iron - date has 0.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Date is an excellent source of potassium and it has 452% more potassium than boiled egg - date has 696mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than date per 100 grams.
| Boiled Egg | Dates | |
|---|---|---|
| beta-carotene | 11 UG | 89 UG |
| lutein + zeaxanthin | 353 UG | 23 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Dates (Dates, medjool) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or boiled egg contain more calories in 100 grams?Both dates and boiled egg are high in calories. Date has 80% more calories than boiled egg - date has 277 calories in 100g and boiled egg has 155 calories.
Is dates or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 600% more protein than date - date has 1.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Does dates or boiled egg have more carbohydrates?
By weight, date is high in carbohydrates and boiled egg has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does dates or boiled egg contain more calcium?
Both dates and boiled egg are high in calcium. Date has 30% more calcium than boiled egg - date has 64mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does dates or boiled egg contain more potassium?
Date is a rich source of potassium and it has 450% more potassium than boiled egg - date has 696mg of potassium in 100 grams and boiled egg has 126mg of potassium.