Dates vs. Agave Syrup

Nutrition comparison of Dates and Agave Syrup


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus agave syrup (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and agave syrup:

  • Both dates and agave syrup are high in calories, carbohydrates and sugar.
  • Agave syrup has more thiamin and riboflavin, however, date contains more niacin and pantothenic acid.
  • Agave syrup is a great source of Vitamin C.
  • Date is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of dates and agave syrup is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Agave Syrup (Sweetener, syrup, agave) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Agave Syrup src

Calories and Carbs

calories

Both dates and agave syrup are high in calories. Agave syrup has 12% more calories than date - date has 277 calories per 100 grams and agave syrup has 310 calories.

For macronutrient ratios, dates is similar to agave syrup for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for agave syrup, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Agave Syrup
Protein 2% ~
Carbohydrates 98% 100%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both dates and agave syrup are high in carbohydrates. Date is very similar to date for carbohydrates - date has 75g of total carbs per 100 grams and agave syrup has 76.4g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has 32 times more dietary fiber than agave syrup - date has 6.7g of dietary fiber per 100 grams and agave syrup has 0.2g of dietary fiber.

sugar

Both dates and agave syrup are high in sugar. Date is very similar to date for sugar - date has 66.5g of sugar per 100 grams and agave syrup has 68g of sugar.



Protein

protein

Date has 19 times more protein than agave syrup - date has 1.8g of protein per 100 grams and agave syrup has 0.09g of protein.

Vitamins

Vitamin C

Agave syrup is a great source of Vitamin C and it has more Vitamin C than date - agave syrup has 17mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and agave syrup contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and agave syrup has 8ug of Vitamin A.

Vitamin E

Agave syrup has more Vitamin E than date - agave syrup has 0.98mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and agave syrup contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and agave syrup has 22.5ug of Vitamin K.

The B Vitamins

Agave syrup has more thiamin and riboflavin, however, date contains more niacin and pantothenic acid. Both dates and agave syrup contain significant amounts of Vitamin B6 and folate.

Dates Agave Syrup
Thiamin 0.05 MG 0.122 MG
Riboflavin 0.06 MG 0.165 MG
Niacin 1.61 MG 0.689 MG
Pantothenic acid 0.805 MG ~
Vitamin B6 0.249 MG 0.234 MG
Folate 15 UG 30 UG

Minerals

calcium

Date is an excellent source of calcium and it has 63 times more calcium than agave syrup - date has 64mg of calcium per 100 grams and agave syrup has 1mg of calcium.

iron

Date has 900% more iron than agave syrup - date has 0.9mg of iron per 100 grams and agave syrup has 0.09mg of iron.

potassium

Date is an excellent source of potassium and it has 173 times more potassium than agave syrup - date has 696mg of potassium per 100 grams and agave syrup has 4mg 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 agave syrup contain significant amounts of beta-carotene.

Dates Agave Syrup
beta-carotene 89 UG 94 UG
lutein + zeaxanthin 23 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.

Note: The specific food items compared are: Dates (Dates, medjool) and Agave Syrup (Sweetener, syrup, agave) .

Dates g

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G Water G
G Starch G
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