Dates vs. Salt
Nutrition comparison of Dates and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and salt:
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and salt has less calories than date - date has 277 calories per 100 grams and salt does not contain significant amounts.
| Dates | Salt | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | ~ |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and salt has less carbohydrates than date - date has 75g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than salt - date has 6.7g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Date is high in sugar and salt has less sugar than date - date has 66.5g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Date has more protein than salt - date has 1.8g of protein per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than salt - date has 7ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin K
Dates and salt contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Salt | |
|---|---|---|
| Thiamin | 0.05 MG | ~ |
| Riboflavin | 0.06 MG | ~ |
| Niacin | 1.61 MG | ~ |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | ~ |
| Folate | 15 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 167% more calcium than salt - date has 64mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Date has 173% more iron than salt - date has 0.9mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Date is an excellent source of potassium and it has 86 times more potassium than salt - date has 696mg of potassium per 100 grams and salt has 8mg of potassium.
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 (%) |
Salt 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 salt contain more calories in 100 grams?Date is high in calories and salt has less calories than date - date has 277 calories in 100g and salt does not contain significant amounts.
Does dates or salt have more carbohydrates?
By weight, date is high in carbohydrates and salt has fewer carbohydrates than date - date has 75g of carbs for 100g and salt has no carbs..
Does dates or salt contain more calcium?
Date is a rich source of calcium and it has 170% more calcium than salt - date has 64mg of calcium in 100 grams and salt has 24mg of calcium.
Does dates or salt contain more potassium?
Date is a rich source of potassium and it has 86 times more potassium than salt - date has 696mg of potassium in 100 grams and salt has 8mg of potassium.