Chocolate Syrup vs. Dates

Nutrition comparison of Chocolate Syrup and Dates


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

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

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

  • Both dates and chocolate syrup are high in calories, carbohydrates, dietary fiber, potassium and sugar.
  • Chocolate syrup is a great source of iron.
  • Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Date is an excellent source of calcium.
Detailed nutritional comparison of chocolate syrup and dates 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: Chocolate Syrup (Beverages, chocolate syrup) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both dates and chocolate syrup are high in calories. Date is very similar to date for calories - date has 277 calories per 100 grams and chocolate syrup has 279 calories.

For macronutrient ratios, chocolate syrup is lighter in carbs and similar to dates for protein and fat. Chocolate syrup has a macronutrient ratio of 3:93:4 and for dates, 2:97:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chocolate Syrup Dates
Protein 3% 2%
Carbohydrates 93% 97%
Fat 4% 1%
Alcohol ~ ~

carbohydrates

Both dates and chocolate syrup are high in carbohydrates. Date has 15% more carbohydrates than chocolate syrup - date has 75g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.

dietary fiber

Both dates and chocolate syrup are high in dietary fiber. Date has 158% more dietary fiber than chocolate syrup - date has 6.7g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.

sugar

Both dates and chocolate syrup are high in sugar. Date has 34% more sugar than chocolate syrup - date has 66.5g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.

Protein

protein

Dates and chocolate syrup contain similar amounts of protein - date has 1.8g of protein per 100 grams and chocolate syrup has 2.1g of protein.

Fat

saturated fat

Both chocolate syrup and dates are low in saturated fat - chocolate syrup has 0.52g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Chocolate syrup and dates contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Date has more Vitamin A than chocolate syrup - date has 7ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.

Vitamin E

Chocolate syrup and dates contain similar amounts of Vitamin E - chocolate syrup has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and chocolate syrup contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.

The B Vitamins

Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both chocolate syrup and dates contain significant amounts of riboflavin.

Chocolate Syrup Dates
Thiamin 0.009 MG 0.05 MG
Riboflavin 0.05 MG 0.06 MG
Niacin 0.322 MG 1.61 MG
Pantothenic acid 0.013 MG 0.805 MG
Vitamin B6 0.006 MG 0.249 MG
Folate 2 UG 15 UG

Minerals

calcium

Date is an excellent source of calcium and it has 357% more calcium than chocolate syrup - date has 64mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.

iron

Chocolate syrup is a great source of iron and it has 134% more iron than date - date has 0.9mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.

potassium

Both dates and chocolate syrup are high in potassium. Date has 211% more potassium than chocolate syrup - date has 696mg of potassium per 100 grams and chocolate syrup has 224mg 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,

Chocolate Syrup Dates
lutein + zeaxanthin 3 UG 23 UG
beta-carotene ~ 89 UG



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chocolate Syrup or Dates .

Note: The specific food items compared are: Chocolate Syrup (Beverages, chocolate syrup) and Dates (Dates, medjool) .

Chocolate Syrup g

()
Daily Values (%)

Dates g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does dates or chocolate syrup contain more calories in 100 grams?
Both dates and chocolate syrup are high in calories. Date is quite similar to date for calories - date has 277 calories in 100g and chocolate syrup has 279 calories.

Does dates or chocolate syrup have more carbohydrates?
By weight, both dates and chocolate syrup are high in carbohydrates. date has 20% more carbohydrates than chocolate syrup - date has 75g of carbs for 100g and chocolate syrup has 65.1g of carbohydrates.

Does dates or chocolate syrup contain more calcium?
Date is a rich source of calcium and it has 360% more calcium than chocolate syrup - date has 64mg of calcium in 100 grams and chocolate syrup has 14mg of calcium.

Does dates or chocolate syrup contain more potassium?
Both dates and chocolate syrup are high in potassium. Date has 210% more potassium than chocolate syrup - date has 696mg of potassium in 100 grams and chocolate syrup has 224mg of potassium.