Dates vs. Shallot
Nutrition comparison of Dates and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and shallot:
- Both dates and shallot are high in dietary fiber and potassium.
- Date has more riboflavin, niacin and pantothenic acid, however, shallot contains more folate.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and shallot has 74% less calories than date - date has 277 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to shallot for fat. Dates has a macronutrient ratio of 2:98:0 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Shallot | |
|---|---|---|
| Protein | 2% | 15% |
| Carbohydrates | 98% | 85% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and shallot has 78% less carbohydrates than date - date has 75g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Both dates and shallot are high in dietary fiber. Date has 109% more dietary fiber than shallot - date has 6.7g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Date is high in sugar and shallot has 88% less sugar than date - date has 66.5g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Dates and shallot contain similar amounts of protein - date has 1.8g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both shallot and dates are low in saturated fat - shallot has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Shallot has more Vitamin C than date - shallot has 8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than shallot - date has 7ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Shallot and dates contain similar amounts of Vitamin E - shallot has 0.04mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and shallot contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin and pantothenic acid, however, shallot contains more folate. Both dates and shallot contain significant amounts of thiamin and Vitamin B6.
| Dates | Shallot | |
|---|---|---|
| Thiamin | 0.05 MG | 0.06 MG |
| Riboflavin | 0.06 MG | 0.02 MG |
| Niacin | 1.61 MG | 0.2 MG |
| Pantothenic acid | 0.805 MG | 0.29 MG |
| Vitamin B6 | 0.249 MG | 0.345 MG |
| Folate | 15 UG | 34 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 73% more calcium than shallot - date has 64mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Dates and shallot contain similar amounts of iron - date has 0.9mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both dates and shallot are high in potassium. Date has 108% more potassium than shallot - date has 696mg of potassium per 100 grams and shallot has 334mg of potassium.
Antioxidants and Phytonutrients
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.
Dates g
()
|
Daily Values (%) |
Shallot 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 shallot contain more calories in 100 grams?Date is high in calories and shallot has 70% less calories than date - date has 277 calories in 100g and shallot has 72 calories.
Does dates or shallot have more carbohydrates?
By weight, date is high in carbohydrates and shallot has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does dates or shallot contain more calcium?
Date is a rich source of calcium and it has 70% more calcium than shallot - date has 64mg of calcium in 100 grams and shallot has 37mg of calcium.
Does dates or shallot contain more potassium?
Both dates and shallot are high in potassium. Date has 110% more potassium than shallot - date has 696mg of potassium in 100 grams and shallot has 334mg of potassium.