Dates vs. Garlic
Nutrition comparison of Dates and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and garlic:
- Both dates and garlic are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, date contains more niacin and folate.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and garlic are high in calories. Date has 86% more calories than garlic - date has 277 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to garlic for fat. Dates has a macronutrient ratio of 2:98:0 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Garlic | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 98% | 82% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and garlic are high in carbohydrates. Date has 127% more carbohydrates than garlic - date has 75g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both dates and garlic are high in dietary fiber. Date has 219% more dietary fiber than garlic - date has 6.7g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Date is high in sugar and garlic has 98% less sugar than date - date has 66.5g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 251% more protein than date - date has 1.8g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both garlic and dates are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than date - garlic has 31.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than garlic - date has 7ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and dates contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and garlic contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, date contains more niacin and folate. Both dates and garlic contain significant amounts of riboflavin and pantothenic acid.
| Dates | Garlic | |
|---|---|---|
| Thiamin | 0.05 MG | 0.2 MG |
| Riboflavin | 0.06 MG | 0.11 MG |
| Niacin | 1.61 MG | 0.7 MG |
| Pantothenic acid | 0.805 MG | 0.596 MG |
| Vitamin B6 | 0.249 MG | 1.235 MG |
| Folate | 15 UG | 3 UG |
Minerals
calcium
Both dates and garlic are high in calcium. Garlic has 183% more calcium than date - date has 64mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Garlic has 89% more iron than date - date has 0.9mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both dates and garlic are high in potassium. Date has 74% more potassium than garlic - date has 696mg of potassium per 100 grams and garlic has 401mg 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, both dates and garlic contain significant amounts of lutein + zeaxanthin.
| Dates | Garlic | |
|---|---|---|
| beta-carotene | 89 UG | 5 UG |
| lutein + zeaxanthin | 23 UG | 16 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.
Dates g
()
|
Daily Values (%) |
Garlic 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 garlic contain more calories in 100 grams?Both dates and garlic are high in calories. Date has 90% more calories than garlic - date has 277 calories in 100g and garlic has 149 calories.
Does dates or garlic have more carbohydrates?
By weight, both dates and garlic are high in carbohydrates. date has 130% more carbohydrates than garlic - date has 75g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does dates or garlic contain more calcium?
Both dates and garlic are high in calcium. Garlic has 180% more calcium than date - date has 64mg of calcium in 100 grams and garlic has 181mg of calcium.
Does dates or garlic contain more potassium?
Both dates and garlic are high in potassium. Date has 70% more potassium than garlic - date has 696mg of potassium in 100 grams and garlic has 401mg of potassium.