Salmon vs. Dates
Nutrition comparison of Salmon and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and dates:
- Both dates and salmon are high in calories and potassium.
- Date is an excellent source of calcium and dietary fiber.
- Salmon has more niacin, Vitamin B6 and Vitamin B12, however, date contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and salmon are high in calories. Date has 118% more calories than salmon - date has 277 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Salmon has a macronutrient ratio of 67:0:33 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Dates | |
|---|---|---|
| Protein | 67% | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and salmon has less carbohydrates than date - date has 75g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than salmon - date has 6.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Date is high in sugar and salmon has less sugar than date - date has 66.5g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both salmon and dates are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both salmon and dates are low in trans fat - salmon has 0.03g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Salmon has 400% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than date - salmon has 435iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than date - salmon has 0.4mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and salmon contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, Vitamin B6 and Vitamin B12, however, date contains more folate. Both salmon and dates contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Salmon | Dates | |
|---|---|---|
| Thiamin | 0.08 MG | 0.05 MG |
| Riboflavin | 0.105 MG | 0.06 MG |
| Niacin | 7.995 MG | 1.61 MG |
| Pantothenic acid | 1.03 MG | 0.805 MG |
| Vitamin B6 | 0.611 MG | 0.249 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 814% more calcium than salmon - date has 64mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Date has 137% more iron than salmon - date has 0.9mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both dates and salmon are high in potassium. Date has 90% more potassium than salmon - date has 696mg of potassium per 100 grams and salmon has 366mg of potassium.
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.
Salmon 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 salmon contain more calories in 100 grams?Both dates and salmon are high in calories. Date has 120% more calories than salmon - date has 277 calories in 100g and salmon has 127 calories.
Is dates or salmon better for protein?
Salmon is a fantastic source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and salmon has 20.5g of protein.
Does dates or salmon have more carbohydrates?
By weight, date is high in carbohydrates and salmon has fewer carbohydrates than date - date has 75g of carbs for 100g and salmon has no carbs..
Does dates or salmon contain more calcium?
Date is a rich source of calcium and it has 810% more calcium than salmon - date has 64mg of calcium in 100 grams and salmon has 7mg of calcium.
Does dates or salmon contain more potassium?
Both dates and salmon are high in potassium. Date has 90% more potassium than salmon - date has 696mg of potassium in 100 grams and salmon has 366mg of potassium.