Dates vs. Onion
Nutrition comparison of Dates and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and onion:
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and onion has 86% less calories than date - date has 277 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to onion for fat. Dates has a macronutrient ratio of 2:98:0 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Onion | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 98% | 87% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and onion has 88% less carbohydrates than date - date has 75g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 294% more dietary fiber than onion - date has 6.7g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Date is high in sugar and onion has 94% less sugar than date - date has 66.5g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Dates and onion contain similar amounts of protein - date has 1.8g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both onion and dates are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than date - onion has 7.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than onion - date has 7ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and dates contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and onion contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and onion contain significant amounts of thiamin and folate.
| Dates | Onion | |
|---|---|---|
| Thiamin | 0.05 MG | 0.046 MG |
| Riboflavin | 0.06 MG | 0.027 MG |
| Niacin | 1.61 MG | 0.116 MG |
| Pantothenic acid | 0.805 MG | 0.123 MG |
| Vitamin B6 | 0.249 MG | 0.12 MG |
| Folate | 15 UG | 19 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 178% more calcium than onion - date has 64mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Date has 329% more iron than onion - date has 0.9mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Date is an excellent source of potassium and it has 377% more potassium than onion - date has 696mg of potassium per 100 grams and onion has 146mg 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 (%) |
Onion 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 onion contain more calories in 100 grams?Date is high in calories and onion has 90% less calories than date - date has 277 calories in 100g and onion has 40 calories.
Does dates or onion have more carbohydrates?
By weight, date is high in carbohydrates and onion has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and onion has 9.3g of carbohydrates.
Does dates or onion contain more calcium?
Date is a rich source of calcium and it has 180% more calcium than onion - date has 64mg of calcium in 100 grams and onion has 23mg of calcium.
Does dates or onion contain more potassium?
Date is a rich source of potassium and it has 380% more potassium than onion - date has 696mg of potassium in 100 grams and onion has 146mg of potassium.