Dates vs. Shallot

Nutrition comparison of Dates and Shallot


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

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

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

  • Both dates and shallot are high in dietary fiber and potassium.
  • Date has more riboflavin, niacin and pantothenic acid, however, shallot contains more folate.
  • Date is an excellent source of calcium.
Detailed nutritional comparison of dates and shallot 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 Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Shallot src

Calories and Carbs

calories

Date is high in calories and shallot has 74% less calories than date - date has 277 calories per 100 grams and shallot has 72 calories.

For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to shallot for fat. Dates has a macronutrient ratio of 2:98:0 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Shallot
Protein 2% 15%
Carbohydrates 98% 85%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and shallot has 78% less carbohydrates than date - date has 75g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.

dietary fiber

Both dates and shallot are high in dietary fiber. Date has 109% more dietary fiber than shallot - date has 6.7g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.

sugar

Date is high in sugar and shallot has 88% less sugar than date - date has 66.5g of sugar per 100 grams and shallot has 7.9g of sugar.

Protein

protein

Dates and shallot contain similar amounts of protein - date has 1.8g of protein per 100 grams and shallot has 2.5g of protein.

Fat

saturated fat

Both shallot and dates are low in saturated fat - shallot has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Shallot has more Vitamin C than date - shallot has 8mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

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

Vitamin E

Shallot and dates contain similar amounts of Vitamin E - shallot has 0.04mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and shallot contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.

The B Vitamins

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

Dates Shallot
Thiamin 0.05 MG 0.06 MG
Riboflavin 0.06 MG 0.02 MG
Niacin 1.61 MG 0.2 MG
Pantothenic acid 0.805 MG 0.29 MG
Vitamin B6 0.249 MG 0.345 MG
Folate 15 UG 34 UG

Minerals

calcium

Date is an excellent source of calcium and it has 73% more calcium than shallot - date has 64mg of calcium per 100 grams and shallot has 37mg of calcium.

iron

Dates and shallot contain similar amounts of iron - date has 0.9mg of iron per 100 grams and shallot has 1.2mg of iron.

potassium

Both dates and shallot are high in potassium. Date has 108% more potassium than shallot - date has 696mg of potassium per 100 grams and shallot has 334mg 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 Shallot
beta-carotene 89 UG 3 UG
lutein + zeaxanthin 23 UG 8 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 Shallot (Shallots, raw) .

Dates g

()
Daily Values (%)

Shallot 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 shallot contain more calories in 100 grams?
Date is high in calories and shallot has 70% less calories than date - date has 277 calories in 100g and shallot has 72 calories.

Does dates or shallot have more carbohydrates?
By weight, date is high in carbohydrates and shallot has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and shallot has 16.8g of carbohydrates.

Does dates or shallot contain more calcium?
Date is a rich source of calcium and it has 70% more calcium than shallot - date has 64mg of calcium in 100 grams and shallot has 37mg of calcium.

Does dates or shallot contain more potassium?
Both dates and shallot are high in potassium. Date has 110% more potassium than shallot - date has 696mg of potassium in 100 grams and shallot has 334mg of potassium.