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Dates vs. Carrot — In-Depth Nutrition Comparison

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Differences between Dates and Carrot

  • Dates have more Fiber, Copper, Potassium, Iron, Magnesium, Vitamin B5, and Selenium, while Carrot have more Vitamin A, Vitamin K, and Vitamin C.
  • Carrot's daily need coverage for Vitamin A is 93% higher.
  • Carrot contains 30 times less Selenium than Dates. Dates contain 3µg of Selenium, while Carrot contains 0.1µg.

The food types used in this comparison are Dates, deglet noor and Carrots, raw.

Infographic

Dates vs Carrot infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +105%
Contains more IronIron +240%
Contains more CopperCopper +357.8%
Contains more ZincZinc +20.8%
Contains more PhosphorusPhosphorus +77.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +83.2%
Contains more SeleniumSelenium +2900%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Carrot
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin CVitamin C +1375%
Contains more Vitamin AVitamin A +166960%
Contains more Vitamin EVitamin E +1220%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin KVitamin K +388.9%
Contains more CholineCholine +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +163.4%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +683.2%
Contains more OtherOther +66.7%
Contains more WaterWater +330.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
2
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Carrot
1
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated Fat -13.5%
Contains more Mono. FatMonounsaturated Fat +157.1%
Contains more Poly. FatPolyunsaturated fat +515.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Carrot
1
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +564.1%
Contains more GlucoseGlucose +3267.8%
Contains more FructoseFructose +3456.4%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Carrot
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Carrot Opinion
Calories 282kcal 41kcal Dates
Protein 2.45g 0.93g Dates
Fats 0.39g 0.24g Dates
Vitamin C 0.4mg 5.9mg Carrot
Net carbs 67.03g 6.78g Dates
Carbs 75.03g 9.58g Dates
Magnesium 43mg 12mg Dates
Calcium 39mg 33mg Dates
Potassium 656mg 320mg Dates
Iron 1.02mg 0.3mg Dates
Sugar 63.35g 4.74g Carrot
Fiber 8g 2.8g Dates
Copper 0.206mg 0.045mg Dates
Zinc 0.29mg 0.24mg Dates
Starch 1.43g Carrot
Phosphorus 62mg 35mg Dates
Sodium 2mg 69mg Dates
Vitamin A 10IU 16706IU Carrot
Vitamin A 0µg 835µg Carrot
Vitamin E 0.05mg 0.66mg Carrot
Manganese 0.262mg 0.143mg Dates
Selenium 3µg 0.1µg Dates
Vitamin B1 0.052mg 0.066mg Carrot
Vitamin B2 0.066mg 0.058mg Dates
Vitamin B3 1.274mg 0.983mg Dates
Vitamin B5 0.589mg 0.273mg Dates
Vitamin B6 0.165mg 0.138mg Dates
Vitamin K 2.7µg 13.2µg Carrot
Folate 19µg 19µg
Choline 6.3mg 8.8mg Carrot
Saturated Fat 0.032g 0.037g Dates
Monounsaturated Fat 0.036g 0.014g Dates
Polyunsaturated fat 0.019g 0.117g Carrot
Tryptophan 0.012mg 0.012mg
Threonine 0.043mg 0.191mg Carrot
Isoleucine 0.049mg 0.077mg Carrot
Leucine 0.084mg 0.102mg Carrot
Lysine 0.066mg 0.101mg Carrot
Methionine 0.022mg 0.02mg Dates
Phenylalanine 0.05mg 0.061mg Carrot
Valine 0.071mg 0.069mg Dates
Histidine 0.032mg 0.04mg Carrot
Fructose 19.56g 0.55g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
91%
Carrot
Minerals Daily Need Coverage Score
29%
Dates
12%
Carrot

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 58.61g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 3)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.