Dates vs. Carrots

Nutrition comparison of Dates and Carrots


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:

  • Both dates and carrots are high in dietary fiber and potassium.
  • Carrot is an excellent source of Vitamin A.
  • Date has more pantothenic acid.
  • Date is an excellent source of calcium.
Detailed nutritional comparison of dates and carrots is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Carrots src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

Dates and carrots contain similar amounts of protein - date has 1.8g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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.

Vitamins

Vitamin C

Carrot has more Vitamin C than date - carrot has 5.9mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

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.

Vitamin E

Carrot has more Vitamin E than date - carrot has 0.66mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

Date has 200% more iron than carrot - date has 0.9mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

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.

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,

Dates Carrots
beta-carotene 89 UG 8285 UG
lutein + zeaxanthin 23 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG



Customize your serving size


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 .

Note: The specific food items compared are: Dates (Dates, medjool) and Carrots (Carrots, raw) .

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FAQ

Does dates or carrots contain more calories in 100 grams?
Date is high in calories and carrot has 90% less calories than date - date has 277 calories in 100g and carrot has 41 calories.

Does dates or carrots have more carbohydrates?
By weight, date is high in carbohydrates and carrot has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and carrot has 9.6g of carbohydrates.

Does dates or carrots contain more calcium?
Date is a rich source of calcium and it has 90% more calcium than carrot - date has 64mg of calcium in 100 grams and carrot has 33mg of calcium.

Does dates or carrots contain more potassium?
Both dates and carrots are high in potassium. Date has 120% more potassium than carrot - date has 696mg of potassium in 100 grams and carrot has 320mg of potassium.

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