Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and dates:
Both dates and chocolate syrup are high in calories. Date is very similar to date for calories - date has 277 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, chocolate syrup is lighter in carbs, heavier in fat and similar to dates for protein. Chocolate syrup has a macronutrient ratio of 3:93:4 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Dates | |
|---|---|---|
| Protein | 3% | 2% |
| Carbohydrates | 93% | 98% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
Both dates and chocolate syrup are high in carbohydrates. Date has 15% more carbohydrates than chocolate syrup - date has 75g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both dates and chocolate syrup are high in dietary fiber. Date has 158% more dietary fiber than chocolate syrup - date has 6.7g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Both dates and chocolate syrup are high in sugar. Date has 34% more sugar than chocolate syrup - date has 66.5g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
Dates and chocolate syrup contain similar amounts of protein - date has 1.8g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Both chocolate syrup and dates are low in saturated fat - chocolate syrup has 0.52g of saturated fat per 100 grams and date does not contain significant amounts.
Chocolate syrup and dates contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Date has more Vitamin A than chocolate syrup - date has 7ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
Chocolate syrup and dates contain similar amounts of Vitamin E - chocolate syrup has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Dates and chocolate syrup contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.
Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both chocolate syrup and dates contain significant amounts of riboflavin.
| Chocolate Syrup | Dates | |
|---|---|---|
| Thiamin | 0.009 MG | 0.05 MG |
| Riboflavin | 0.05 MG | 0.06 MG |
| Niacin | 0.322 MG | 1.61 MG |
| Pantothenic acid | 0.013 MG | 0.805 MG |
| Vitamin B6 | 0.006 MG | 0.249 MG |
| Folate | 2 UG | 15 UG |
Date is an excellent source of calcium and it has 357% more calcium than chocolate syrup - date has 64mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Chocolate syrup is a great source of iron and it has 134% more iron than date - date has 0.9mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both dates and chocolate syrup are high in potassium. Date has 211% more potassium than chocolate syrup - date has 696mg of potassium per 100 grams and chocolate syrup has 224mg 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,
| Chocolate Syrup | Dates | |
|---|---|---|
| lutein + zeaxanthin | 3 UG | 23 UG |
| beta-carotene | ~ | 89 UG |
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: Chocolate Syrup (Beverages, chocolate syrup) and Dates (Dates, medjool) .
Chocolate Syrup 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 | |||