Egg White vs. Dates
Nutrition comparison of Egg White and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and dates:
- Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and egg white has 81% less calories than date - date has 277 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. Egg white has a macronutrient ratio of 89:5:6 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Dates | |
|---|---|---|
| Protein | 89% | 2% |
| Carbohydrates | 5% | 98% |
| Fat | 6% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and egg white has 99% less carbohydrates than date - date has 75g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than egg white - date has 6.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Date is high in sugar and egg white has 99% less sugar than date - date has 66.5g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 502% more protein than date - date has 1.8g of protein per 100 grams and egg white has 10.9g of protein.
Vitamins
Vitamin A
Date has more Vitamin A than egg white - date has 7ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin K
Dates and egg white contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Dates | |
|---|---|---|
| Thiamin | 0.004 MG | 0.05 MG |
| Riboflavin | 0.439 MG | 0.06 MG |
| Niacin | 0.105 MG | 1.61 MG |
| Pantothenic acid | 0.19 MG | 0.805 MG |
| Vitamin B6 | 0.005 MG | 0.249 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 814% more calcium than egg white - date has 64mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Date has 10 times more iron than egg white - date has 0.9mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Date is an excellent source of potassium and it has 327% more potassium than egg white - date has 696mg of potassium per 100 grams and egg white has 163mg 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.
Egg White 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 egg white contain more calories in 100 grams?Date is high in calories and egg white has 80% less calories than date - date has 277 calories in 100g and egg white has 52 calories.
Is dates or egg white better for protein?
Egg white is a great source of protein and it has 500% more protein than date - date has 1.8g of protein per 100 grams and egg white has 10.9g of protein.
Does dates or egg white have more carbohydrates?
By weight, date is high in carbohydrates and egg white has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does dates or egg white contain more calcium?
Date is a rich source of calcium and it has 810% more calcium than egg white - date has 64mg of calcium in 100 grams and egg white has 7mg of calcium.
Does dates or egg white contain more potassium?
Date is a rich source of potassium and it has 330% more potassium than egg white - date has 696mg of potassium in 100 grams and egg white has 163mg of potassium.