Dates vs. Chocolate Hazelnut Spread
Nutrition comparison of Dates and Chocolate Hazelnut Spread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and chocolate hazelnut spread:
- Both chocolate hazelnut spread and dates are high in calcium, calories, carbohydrates, dietary fiber, potassium and sugar.
- Chocolate hazelnut spread has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid and Vitamin B6.
- Chocolate hazelnut spread has signficantly more Vitamin E than date.
- Chocolate hazelnut spread is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate hazelnut spread and dates are high in calories. Chocolate hazelnut spread has 95% more calories than date - chocolate hazelnut spread has 539 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to chocolate hazelnut spread for protein. Dates has a macronutrient ratio of 2:98:0 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 46% |
| Fat | ~ | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both chocolate hazelnut spread and dates are high in carbohydrates. Date has 20% more carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and dates are high in dietary fiber. Date has 24% more dietary fiber than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Both chocolate hazelnut spread and dates are high in sugar. Date has 23% more sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Chocolate hazelnut spread has 199% more protein than date - chocolate hazelnut spread has 5.4g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Chocolate hazelnut spread is high in saturated fat and date has less saturated fat than chocolate hazelnut spread - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Chocolate hazelnut spread and dates contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Chocolate hazelnut spread has signficantly more Vitamin E than date - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Chocolate hazelnut spread and dates contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Chocolate hazelnut spread has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid and Vitamin B6. Both dates and chocolate hazelnut spread contain significant amounts of thiamin and folate.
| Dates | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.05 MG | 0.085 MG |
| Riboflavin | 0.06 MG | 0.17 MG |
| Niacin | 1.61 MG | 0.427 MG |
| Pantothenic acid | 0.805 MG | 0.357 MG |
| Vitamin B6 | 0.249 MG | 0.082 MG |
| Folate | 15 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Minerals
calcium
Both chocolate hazelnut spread and dates are high in calcium. Chocolate hazelnut spread has 69% more calcium than date - chocolate hazelnut spread has 108mg of calcium per 100 grams and date has 64mg of calcium.
iron
Chocolate hazelnut spread is an excellent source of iron and it has 387% more iron than date - chocolate hazelnut spread has 4.4mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both chocolate hazelnut spread and dates are high in potassium. Date has 71% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium per 100 grams and date has 696mg 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 | Chocolate Hazelnut Spread | |
|---|---|---|
| beta-carotene | 89 UG | 1 UG |
| lutein + zeaxanthin | 23 UG | 10 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: Dates (Dates, medjool) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Dates g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread 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 chocolate hazelnut spread or dates contain more calories in 100 grams?Both chocolate hazelnut spread and dates are high in calories. Chocolate hazelnut spread has 100% more calories than date - chocolate hazelnut spread has 539 calories in 100g and date has 277 calories.
Does chocolate hazelnut spread or dates have more carbohydrates?
By weight, both chocolate hazelnut spread and dates are high in carbohydrates. date has 20% more carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of carbs for 100g and date has 75g of carbohydrates.
Does chocolate hazelnut spread or dates contain more calcium?
Both chocolate hazelnut spread and dates are high in calcium. Chocolate hazelnut spread has 70% more calcium than date - chocolate hazelnut spread has 108mg of calcium in 100 grams and date has 64mg of calcium.
Does chocolate hazelnut spread or dates contain more iron?
Chocolate hazelnut spread is an abundant source of iron and it has 390% more iron than date - chocolate hazelnut spread has 4.4mg of iron in 100 grams and date has 0.9mg of iron.
Does chocolate hazelnut spread or dates contain more potassium?
Both chocolate hazelnut spread and dates are high in potassium. Date has 70% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium in 100 grams and date has 696mg of potassium.