Dates vs. Carrots
Nutrition comparison of Dates and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and carrots:
- Both dates and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Date has more pantothenic acid.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and carrot has 85% less calories than date - date has 277 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to carrots per calorie. Dates has a macronutrient ratio of 2:98:0 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Carrots | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 98% | 87% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and carrot has 87% less carbohydrates than date - date has 75g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both dates and carrots are high in dietary fiber. Date has 139% more dietary fiber than carrot - date has 6.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Date is high in sugar and carrot has 93% less sugar than date - date has 66.5g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Dates and carrots contain similar amounts of protein - date has 1.8g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both carrots and dates are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Carrot has more Vitamin C than date - carrot has 5.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 118 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Carrot has more Vitamin E than date - carrot has 0.66mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and carrots contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Date has more pantothenic acid. Both dates and carrots contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Dates | Carrots | |
|---|---|---|
| Thiamin | 0.05 MG | 0.066 MG |
| Riboflavin | 0.06 MG | 0.058 MG |
| Niacin | 1.61 MG | 0.983 MG |
| Pantothenic acid | 0.805 MG | 0.273 MG |
| Vitamin B6 | 0.249 MG | 0.138 MG |
| Folate | 15 UG | 19 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 94% more calcium than carrot - date has 64mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Date has 200% more iron than carrot - date has 0.9mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both dates and carrots are high in potassium. Date has 118% more potassium than carrot - date has 696mg of potassium per 100 grams and carrot has 320mg 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,
| Dates | Carrots | |
|---|---|---|
| beta-carotene | 89 UG | 8285 UG |
| lutein + zeaxanthin | 23 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 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 (%) |
Carrots 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 carrots contain more calories in 100 grams?Date is high in calories and carrot has 90% less calories than date - date has 277 calories in 100g and carrot has 41 calories.
Does dates or carrots have more carbohydrates?
By weight, date is high in carbohydrates and carrot has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does dates or carrots contain more calcium?
Date is a rich source of calcium and it has 90% more calcium than carrot - date has 64mg of calcium in 100 grams and carrot has 33mg of calcium.
Does dates or carrots contain more potassium?
Both dates and carrots are high in potassium. Date has 120% more potassium than carrot - date has 696mg of potassium in 100 grams and carrot has 320mg of potassium.