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Onion vs. Dates — In-Depth Nutrition Comparison

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How are onions and dates different?

  • Onions are higher in vitamin C; however, dates are richer in fiber, copper, potassium, iron, vitamin B5, magnesium, vitamin B3, and manganese.
  • Daily need coverage for fiber for dates is 25% higher.
  • Onions contain 19 times more vitamin C than dates. While onions contain 7.4mg of vitamin C, dates contain only 0.4mg.
  • Onions have a lower glycemic index (15) than dates (42).

Onions, raw and Dates, deglet noor are the varieties used in this article.

Infographic

Onion vs Dates infographic
Infographic link

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.
Onion
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +69.6%
Contains more PotassiumPotassium +349.3%
Contains more IronIron +385.7%
Contains more CopperCopper +428.2%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +113.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +103.1%
Contains more SeleniumSelenium +500%

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.
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Dates
7
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%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +998.3%
Contains more Vitamin B5Vitamin B5 +378.9%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +575%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg
~equal in Choline ~6.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
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
Contains more WaterWater +334%
Contains more ProteinProtein +122.7%
Contains more FatsFats +290%
Contains more CarbsCarbs +703.3%
Contains more OtherOther +357.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Dates
3
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +176.9%
Contains more Poly. FatPolyunsaturated fat +11.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
0
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +2308.1%
Contains more GlucoseGlucose +908.6%
Contains more FructoseFructose +1416.3%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~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.
Onion Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Dates DV% diff.
Fiber 1.7g 8g 25%
Fructose 1.29g 19.56g 23%
Carbs 9.34g 75.03g 22%
Copper 0.039mg 0.206mg 19%
Potassium 146mg 656mg 15%
Calories 40kcal 282kcal 12%
Iron 0.21mg 1.02mg 10%
Vitamin B5 0.123mg 0.589mg 9%
Magnesium 10mg 43mg 8%
Vitamin C 7.4mg 0.4mg 8%
Vitamin B3 0.116mg 1.274mg 7%
Manganese 0.129mg 0.262mg 6%
Selenium 0.5µg 3µg 5%
Phosphorus 29mg 62mg 5%
Protein 1.1g 2.45g 3%
Vitamin B6 0.12mg 0.165mg 3%
Vitamin B2 0.027mg 0.066mg 3%
Calcium 23mg 39mg 2%
Vitamin K 0.4µg 2.7µg 2%
Zinc 0.17mg 0.29mg 1%
Vitamin B1 0.046mg 0.052mg 1%
Fats 0.1g 0.39g 0%
Net carbs 7.64g 67.03g N/A
Sugar 4.24g 63.35g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.02mg 0.05mg 0%
Folate 19µg 19µg 0%
Choline 6.1mg 6.3mg 0%
Saturated fat 0.042g 0.032g 0%
Monounsaturated fat 0.013g 0.036g 0%
Polyunsaturated fat 0.017g 0.019g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.021mg 0.043mg 0%
Isoleucine 0.014mg 0.049mg 0%
Leucine 0.025mg 0.084mg 0%
Lysine 0.039mg 0.066mg 0%
Methionine 0.002mg 0.022mg 0%
Phenylalanine 0.025mg 0.05mg 0%
Valine 0.021mg 0.071mg 0%
Histidine 0.014mg 0.032mg 0%

Which food is preferable for your diet?

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

People also compare

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
8%
Onion
12%
Dates
Minerals Daily Need Coverage Score
8%
Onion
29%
Dates

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 59.11g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 27)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.01g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.