Egg vs. Dates
Nutrition comparison of Egg and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and dates:
- Both dates and egg are high in calcium and calories.
- Date is an excellent source of dietary fiber and potassium.
- Egg has more lutein + zeaxanthin than date, however, date contains more beta-carotene than egg.
- Egg has more riboflavin, folate and Vitamin B12, however, date contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and egg are high in calories. Date has 94% more calories than egg - date has 277 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Egg has a macronutrient ratio of 36:2:62 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Dates | |
|---|---|---|
| Protein | 36% | 2% |
| Carbohydrates | 2% | 98% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and egg has 99% less carbohydrates than date - date has 75g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than egg - date has 6.7g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Date is high in sugar and egg has 99% less sugar than date - date has 66.5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 594% more protein than date - date has 1.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Date has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both egg and dates are low in trans fat - egg has 0.04g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Egg is high in cholesterol and date has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 21 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than date - egg has 82iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than date - egg has 1.1mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and egg contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, folate and Vitamin B12, however, date contains more niacin. Both egg and dates contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Egg | Dates | |
|---|---|---|
| Thiamin | 0.04 MG | 0.05 MG |
| Riboflavin | 0.457 MG | 0.06 MG |
| Niacin | 0.075 MG | 1.61 MG |
| Pantothenic acid | 1.533 MG | 0.805 MG |
| Vitamin B6 | 0.17 MG | 0.249 MG |
| Folate | 47 UG | 15 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both dates and egg are high in calcium. Date has 14% more calcium than egg - date has 64mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 94% more iron than date - date has 0.9mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Date is an excellent source of potassium and it has 404% more potassium than egg - date has 696mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than date per 100 grams, however, date contains more beta-carotene than egg per 100 grams.
| Egg | Dates | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 23 UG |
| beta-carotene | ~ | 89 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.
Egg g
()
|
Daily Values (%) |
Dates 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 egg contain more calories in 100 grams?Both dates and egg are high in calories. Date has 90% more calories than egg - date has 277 calories in 100g and egg has 143 calories.
Is dates or egg better for protein?
Egg is a fantastic source of protein and it has 590% more protein than date - date has 1.8g of protein per 100 grams and egg has 12.6g of protein.
Does dates or egg have more carbohydrates?
By weight, date is high in carbohydrates and egg has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and egg has 0.72g of carbohydrates.
Does dates or egg contain more calcium?
Both dates and egg are high in calcium. Date has 10% more calcium than egg - date has 64mg of calcium in 100 grams and egg has 56mg of calcium.
Does dates or egg contain more potassium?
Date is a rich source of potassium and it has 400% more potassium than egg - date has 696mg of potassium in 100 grams and egg has 138mg of potassium.