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Dates vs. Scallion — In-Depth Nutrition Comparison

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How are dates and scallion different?

  • Dates are richer in fiber, copper, potassium, vitamin B5, and vitamin B6, while scallion is higher in vitamin K, vitamin C, vitamin A, folate, and iron.
  • Scallion covers your daily need for vitamin K, 170% more than dates.
  • Dates contain 8 times more vitamin B5 than scallion. Dates contain 0.589mg of vitamin B5, while scallion contains 0.075mg.

Dates, deglet noor and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Dates vs Scallion 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +115%
Contains more PotassiumPotassium +137.7%
Contains more CopperCopper +148.2%
Contains more PhosphorusPhosphorus +67.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +63.8%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +84.6%
Contains more IronIron +45.1%
Contains more ZincZinc +34.5%

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
3
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% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B3Vitamin B3 +142.7%
Contains more Vitamin B5Vitamin B5 +685.3%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin KVitamin K +7566.7%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.7mg

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +33.9%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +922.2%
Contains more OtherOther +97.5%
Contains more WaterWater +337.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +289.5%
~equal in Saturated fat ~0.032g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Scallion DV% diff.
Vitamin K 2.7µg 207µg 170%
Fructose 19.56g 24%
Carbs 75.03g 7.34g 23%
Fiber 8g 2.6g 22%
Vitamin C 0.4mg 18.8mg 20%
Copper 0.206mg 0.083mg 14%
Calories 282kcal 32kcal 13%
Folate 19µg 64µg 11%
Potassium 656mg 276mg 11%
Vitamin B5 0.589mg 0.075mg 10%
Vitamin B6 0.165mg 0.061mg 8%
Iron 1.02mg 1.48mg 6%
Vitamin A 0µg 50µg 6%
Magnesium 43mg 20mg 5%
Vitamin B3 1.274mg 0.525mg 5%
Manganese 0.262mg 0.16mg 4%
Phosphorus 62mg 37mg 4%
Selenium 3µg 0.6µg 4%
Calcium 39mg 72mg 3%
Vitamin E 0.05mg 0.55mg 3%
Protein 2.45g 1.83g 1%
Vitamin B2 0.066mg 0.08mg 1%
Sodium 2mg 16mg 1%
Zinc 0.29mg 0.39mg 1%
Fats 0.39g 0.19g 0%
Net carbs 67.03g 4.74g N/A
Sugar 63.35g 2.33g N/A
Vitamin B1 0.052mg 0.055mg 0%
Saturated fat 0.032g 0.032g 0%
Choline 6.3mg 5.7mg 0%
Monounsaturated fat 0.036g 0.027g 0%
Polyunsaturated fat 0.019g 0.074g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.043mg 0.072mg 0%
Isoleucine 0.049mg 0.077mg 0%
Leucine 0.084mg 0.109mg 0%
Lysine 0.066mg 0.091mg 0%
Methionine 0.022mg 0.02mg 0%
Phenylalanine 0.05mg 0.059mg 0%
Valine 0.071mg 0.081mg 0%
Histidine 0.032mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Scallion
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
55%
Scallion
Minerals Daily Need Coverage Score
29%
Dates
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 61.02g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 10)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.8)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.032 g)
Which food is richer in minerals?
?
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.
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.