Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and carrots:
Date is high in calories and carrot has 85% less calories than date - date has 277 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to carrots for fat. Dates has a macronutrient ratio of 2:97:1 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Dates | Carrots | |
---|---|---|
Protein | 2% | 8% |
Carbohydrates | 97% | 88% |
Fat | 1% | 4% |
Alcohol | ~ | ~ |
Date is high in carbohydrates and carrot has 87% less carbohydrates than date - date has 75g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
Both dates and carrots are high in dietary fiber. Date has 139% more dietary fiber than carrot - date has 6.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
Date is high in sugar and carrot has 93% less sugar than date - date has 66.5g of sugar per 100 grams and carrot has 4.7g of sugar.
Dates and carrots contain similar amounts of protein - date has 1.8g of protein per 100 grams and carrot has 0.93g of protein.
Both carrots and dates are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Carrot has more Vitamin C than date - carrot has 5.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Carrot is an excellent source of Vitamin A and it has 118 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Carrot has more Vitamin E than date - carrot has 0.66mg of Vitamin E per 100 grams and date does not contain significant amounts.
Dates and carrots contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
Date has more pantothenic acid. Both dates and carrots contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
Dates | Carrots | |
---|---|---|
Thiamin | 0.05 MG | 0.066 MG |
Riboflavin | 0.06 MG | 0.058 MG |
Niacin | 1.61 MG | 0.983 MG |
Pantothenic acid | 0.805 MG | 0.273 MG |
Vitamin B6 | 0.249 MG | 0.138 MG |
Folate | 15 UG | 19 UG |
Date is an excellent source of calcium and it has 94% more calcium than carrot - date has 64mg of calcium per 100 grams and carrot has 33mg of calcium.
Date has 200% more iron than carrot - date has 0.9mg of iron per 100 grams and carrot has 0.3mg of iron.
Both dates and carrots are high in potassium. Date has 118% more potassium than carrot - date has 696mg of potassium per 100 grams and carrot has 320mg of potassium.
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,
Dates | Carrots | |
---|---|---|
beta-carotene | 89 UG | 8285 UG |
lutein + zeaxanthin | 23 UG | 256 UG |
alpha-carotene | ~ | 3477 UG |
lycopene | ~ | 1 UG |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or Carrots .
Dates g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
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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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||