Side-by-Side Comparison

Dates (Medjool) vs Whole Egg (Cooked / Boiled)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Boiled egg cleanly sliced in half showing rich golden yolk

eggs

Whole Egg (Cooked / Boiled)

155Calories

12.6Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-44%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) has fewer calories (energy) (155 kcal vs 277 kcal, 122 kcal less).

Higher Protein

+595%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) provides 12.6 g vs 1.8 g in Dates (Medjool) (+10.8 g, +595%).

Higher Dietary Fiber

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 0 g in Whole Egg (Cooked / Boiled) (+6.7 g).

Higher Potassium

+452%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+570 mg, +452%).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Whole Egg (Cooked / Boiled)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Whole Egg (Cooked / Boiled)

155 kcal8% DV

Dates (Medjool) provides 277 kcal vs 155 kcal in Whole Egg (Cooked / Boiled) (+122 kcal, +79%).

ProteinWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

1.8 g4% DV

Whole Egg (Cooked / Boiled)

12.6 g25% DV

Whole Egg (Cooked / Boiled) provides 12.6 g vs 1.8 g in Dates (Medjool) (+10.8 g, +595%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Whole Egg (Cooked / Boiled)

1.1 g

Dates (Medjool) provides 75.0 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+73.9 g, +6594%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Whole Egg (Cooked / Boiled)

0 g

Dates (Medjool) has higher dietary fiber (6.7 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.15 g

Whole Egg (Cooked / Boiled)

10.6 g14% DV

Whole Egg (Cooked / Boiled) provides 10.6 g vs 0.15 g in Dates (Medjool) (+10.5 g, +6973%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Whole Egg (Cooked / Boiled)

1.1 g2% DV

Dates (Medjool) provides 66.5 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+65.4 g, +5835%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

7.0 µg1% DV

Whole Egg (Cooked / Boiled)

149 µg17% DV

Whole Egg (Cooked / Boiled) provides 149 µg vs 7.0 µg in Dates (Medjool) (+142 µg, +2029%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

2.2 µg11% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (2.2 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.05 mg

Whole Egg (Cooked / Boiled)

1.0 mg7% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.05 mg in Dates (Medjool) (+0.98 mg, +1960%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Whole Egg (Cooked / Boiled)

0.3 µg

Dates (Medjool) provides 2.7 µg vs 0.3 µg in Whole Egg (Cooked / Boiled) (+2.4 µg, +800%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

15 µg4% DV

Whole Egg (Cooked / Boiled)

44 µg11% DV

Whole Egg (Cooked / Boiled) provides 44 µg vs 15 µg in Dates (Medjool) (+29 µg, +193%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.05 mg4% DV

Whole Egg (Cooked / Boiled)

0.07 mg6% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.06 mg5% DV

Whole Egg (Cooked / Boiled)

0.52 mg40% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.06 mg in Dates (Medjool) (+0.46 mg, +760%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Whole Egg (Cooked / Boiled)

0.06 mg

Dates (Medjool) provides 1.6 mg vs 0.06 mg in Whole Egg (Cooked / Boiled) (+1.5 mg, +2416%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.81 mg16% DV

Whole Egg (Cooked / Boiled)

1.4 mg28% DV

Whole Egg (Cooked / Boiled) provides 1.4 mg vs 0.81 mg in Dates (Medjool) (+0.59 mg, +74%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Whole Egg (Cooked / Boiled)

0.12 mg7% DV

Dates (Medjool) provides 0.25 mg vs 0.12 mg in Whole Egg (Cooked / Boiled) (+0.13 mg, +106%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

1.1 µg46% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

1.0 mg

Whole Egg (Cooked / Boiled)

124 mg5% DV

Whole Egg (Cooked / Boiled) provides 124 mg vs 1.0 mg in Dates (Medjool) (+123 mg, +12300%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Whole Egg (Cooked / Boiled)

126 mg3% DV

Dates (Medjool) provides 696 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+570 mg, +452%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Whole Egg (Cooked / Boiled)

50.0 mg4% DV

Dates (Medjool) provides 64.0 mg vs 50.0 mg in Whole Egg (Cooked / Boiled) (+14.0 mg, +28%).

IronWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.90 mg5% DV

Whole Egg (Cooked / Boiled)

1.2 mg7% DV

Whole Egg (Cooked / Boiled) provides 1.2 mg vs 0.90 mg in Dates (Medjool) (+0.29 mg, +32%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Whole Egg (Cooked / Boiled)

10.0 mg2% DV

Dates (Medjool) provides 54.0 mg vs 10.0 mg in Whole Egg (Cooked / Boiled) (+44.0 mg, +440%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

62.0 mg5% DV

Whole Egg (Cooked / Boiled)

172 mg14% DV

Whole Egg (Cooked / Boiled) provides 172 mg vs 62.0 mg in Dates (Medjool) (+110 mg, +177%).

ZincWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.44 mg4% DV

Whole Egg (Cooked / Boiled)

1.1 mg10% DV

Whole Egg (Cooked / Boiled) provides 1.1 mg vs 0.44 mg in Dates (Medjool) (+0.61 mg, +139%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.03 g

Whole Egg (Cooked / Boiled)

3.3 g16% DV

Whole Egg (Cooked / Boiled) provides 3.3 g vs 0.03 g in Dates (Medjool) (+3.2 g, +10119%).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Whole Egg (Cooked / Boiled)50 g (1 large egg (50 g))

Macronutrients6 nutrients

Calories (Energy)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

66 kcal3% DV

Whole Egg (Cooked / Boiled)

78 kcal4% DV

Whole Egg (Cooked / Boiled) provides 78 kcal vs 66 kcal in Dates (Medjool) (+11 kcal, +17%).

ProteinWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.43 g1% DV

Whole Egg (Cooked / Boiled)

6.3 g13% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 0.43 g in Dates (Medjool) (+5.9 g, +1348%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Whole Egg (Cooked / Boiled)

0.56 g

Dates (Medjool) provides 18.0 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+17.4 g, +3113%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Whole Egg (Cooked / Boiled)

0 g

Dates (Medjool) has higher dietary fiber (1.6 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.04 g

Whole Egg (Cooked / Boiled)

5.3 g7% DV

Whole Egg (Cooked / Boiled) provides 5.3 g vs 0.04 g in Dates (Medjool) (+5.3 g, +14636%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Whole Egg (Cooked / Boiled)

0.56 g1% DV

Dates (Medjool) provides 16.0 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+15.4 g, +2749%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

1.7 µg

Whole Egg (Cooked / Boiled)

75 µg8% DV

Whole Egg (Cooked / Boiled) provides 75 µg vs 1.7 µg in Dates (Medjool) (+73 µg, +4335%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

1.1 µg6% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (1.1 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.01 mg

Whole Egg (Cooked / Boiled)

0.52 mg3% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.01 mg in Dates (Medjool) (+0.50 mg, +4192%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

0.6 µg1% DV

Whole Egg (Cooked / Boiled)

0.2 µg

Dates (Medjool) provides 0.6 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+0.5 µg, +332%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

3.6 µg1% DV

Whole Egg (Cooked / Boiled)

22 µg6% DV

Whole Egg (Cooked / Boiled) provides 22 µg vs 3.6 µg in Dates (Medjool) (+18 µg, +511%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.01 mg1% DV

Whole Egg (Cooked / Boiled)

0.03 mg3% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.01 mg1% DV

Whole Egg (Cooked / Boiled)

0.26 mg20% DV

Whole Egg (Cooked / Boiled) provides 0.26 mg vs 0.01 mg in Dates (Medjool) (+0.24 mg, +1692%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.39 mg2% DV

Whole Egg (Cooked / Boiled)

0.03 mg

Dates (Medjool) provides 0.39 mg vs 0.03 mg in Whole Egg (Cooked / Boiled) (+0.35 mg, +1108%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.19 mg4% DV

Whole Egg (Cooked / Boiled)

0.70 mg14% DV

Whole Egg (Cooked / Boiled) provides 0.70 mg vs 0.19 mg in Dates (Medjool) (+0.51 mg, +262%).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Whole Egg (Cooked / Boiled)

0.06 mg4% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

0.6 µg23% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.24 mg

Whole Egg (Cooked / Boiled)

62.0 mg3% DV

Whole Egg (Cooked / Boiled) provides 62.0 mg vs 0.24 mg in Dates (Medjool) (+61.8 mg, +25733%).

PotassiumDates (Medjool) higher

Dates (Medjool)

167 mg4% DV

Whole Egg (Cooked / Boiled)

63.0 mg1% DV

Dates (Medjool) provides 167 mg vs 63.0 mg in Whole Egg (Cooked / Boiled) (+104 mg, +165%).

CalciumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

15.4 mg1% DV

Whole Egg (Cooked / Boiled)

25.0 mg2% DV

Whole Egg (Cooked / Boiled) provides 25.0 mg vs 15.4 mg in Dates (Medjool) (+9.6 mg, +63%).

IronWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.22 mg1% DV

Whole Egg (Cooked / Boiled)

0.60 mg3% DV

Whole Egg (Cooked / Boiled) provides 0.60 mg vs 0.22 mg in Dates (Medjool) (+0.38 mg, +175%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

13.0 mg3% DV

Whole Egg (Cooked / Boiled)

5.0 mg1% DV

Dates (Medjool) provides 13.0 mg vs 5.0 mg in Whole Egg (Cooked / Boiled) (+8.0 mg, +159%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

14.9 mg1% DV

Whole Egg (Cooked / Boiled)

86.0 mg7% DV

Whole Egg (Cooked / Boiled) provides 86.0 mg vs 14.9 mg in Dates (Medjool) (+71.1 mg, +478%).

ZincWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.11 mg1% DV

Whole Egg (Cooked / Boiled)

0.53 mg5% DV

Whole Egg (Cooked / Boiled) provides 0.53 mg vs 0.11 mg in Dates (Medjool) (+0.42 mg, +397%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.01 g

Whole Egg (Cooked / Boiled)

1.6 g8% DV

Whole Egg (Cooked / Boiled) provides 1.6 g vs 0.01 g in Dates (Medjool) (+1.6 g, +21189%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Whole Egg (Cooked / Boiled)Amount per 100 kcal (65 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Whole Egg (Cooked / Boiled)

101 kcal5% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of calories (energy) (100 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.65 g1% DV

Whole Egg (Cooked / Boiled)

8.2 g16% DV

Whole Egg (Cooked / Boiled) provides 8.2 g vs 0.65 g in Dates (Medjool) (+7.5 g, +1155%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Whole Egg (Cooked / Boiled)

0.73 g

Dates (Medjool) provides 27.0 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+26.3 g, +3607%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Whole Egg (Cooked / Boiled)

0 g

Dates (Medjool) has higher dietary fiber (2.4 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.05 g

Whole Egg (Cooked / Boiled)

6.9 g9% DV

Whole Egg (Cooked / Boiled) provides 6.9 g vs 0.05 g in Dates (Medjool) (+6.8 g, +12671%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Whole Egg (Cooked / Boiled)

0.73 g1% DV

Dates (Medjool) provides 23.9 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+23.2 g, +3187%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

2.5 µg

Whole Egg (Cooked / Boiled)

97 µg11% DV

Whole Egg (Cooked / Boiled) provides 97 µg vs 2.5 µg in Dates (Medjool) (+94 µg, +3743%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

1.4 µg7% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (1.4 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.02 mg

Whole Egg (Cooked / Boiled)

0.67 mg4% DV

Whole Egg (Cooked / Boiled) provides 0.67 mg vs 0.02 mg in Dates (Medjool) (+0.65 mg, +3619%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

Whole Egg (Cooked / Boiled)

0.2 µg

Dates (Medjool) provides 1.0 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+0.8 µg, +398%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

5.4 µg1% DV

Whole Egg (Cooked / Boiled)

29 µg7% DV

Whole Egg (Cooked / Boiled) provides 29 µg vs 5.4 µg in Dates (Medjool) (+23 µg, +430%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.02 mg2% DV

Whole Egg (Cooked / Boiled)

0.04 mg4% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.02 mg2% DV

Whole Egg (Cooked / Boiled)

0.34 mg26% DV

Whole Egg (Cooked / Boiled) provides 0.34 mg vs 0.02 mg in Dates (Medjool) (+0.31 mg, +1453%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.58 mg4% DV

Whole Egg (Cooked / Boiled)

0.04 mg

Dates (Medjool) provides 0.58 mg vs 0.04 mg in Whole Egg (Cooked / Boiled) (+0.54 mg, +1293%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.29 mg6% DV

Whole Egg (Cooked / Boiled)

0.91 mg18% DV

Whole Egg (Cooked / Boiled) provides 0.91 mg vs 0.29 mg in Dates (Medjool) (+0.62 mg, +214%).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Whole Egg (Cooked / Boiled)

0.08 mg5% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

0.7 µg30% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.36 mg

Whole Egg (Cooked / Boiled)

80.6 mg4% DV

Whole Egg (Cooked / Boiled) provides 80.6 mg vs 0.36 mg in Dates (Medjool) (+80.2 mg, +22289%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Whole Egg (Cooked / Boiled)

81.9 mg2% DV

Dates (Medjool) provides 251 mg vs 81.9 mg in Whole Egg (Cooked / Boiled) (+169 mg, +206%).

CalciumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

23.0 mg2% DV

Whole Egg (Cooked / Boiled)

32.5 mg3% DV

Whole Egg (Cooked / Boiled) provides 32.5 mg vs 23.0 mg in Dates (Medjool) (+9.5 mg, +41%).

IronWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.32 mg2% DV

Whole Egg (Cooked / Boiled)

0.77 mg4% DV

Whole Egg (Cooked / Boiled) provides 0.77 mg vs 0.32 mg in Dates (Medjool) (+0.45 mg, +139%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

19.4 mg5% DV

Whole Egg (Cooked / Boiled)

6.5 mg2% DV

Dates (Medjool) provides 19.4 mg vs 6.5 mg in Whole Egg (Cooked / Boiled) (+12.9 mg, +199%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

22.3 mg2% DV

Whole Egg (Cooked / Boiled)

112 mg9% DV

Whole Egg (Cooked / Boiled) provides 112 mg vs 22.3 mg in Dates (Medjool) (+89.5 mg, +401%).

ZincWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.16 mg1% DV

Whole Egg (Cooked / Boiled)

0.68 mg6% DV

Whole Egg (Cooked / Boiled) provides 0.68 mg vs 0.16 mg in Dates (Medjool) (+0.52 mg, +331%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.01 g

Whole Egg (Cooked / Boiled)

2.1 g11% DV

Whole Egg (Cooked / Boiled) provides 2.1 g vs 0.01 g in Dates (Medjool) (+2.1 g, +18351%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Whole Egg (Cooked / Boiled)Normalized to 300 kcal (194 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Whole Egg (Cooked / Boiled)

301 kcal15% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of calories (energy) (299 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

2.0 g4% DV

Whole Egg (Cooked / Boiled)

24.4 g49% DV

Whole Egg (Cooked / Boiled) provides 24.4 g vs 2.0 g in Dates (Medjool) (+22.5 g, +1148%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Whole Egg (Cooked / Boiled)

2.2 g1% DV

Dates (Medjool) provides 81.0 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+78.8 g, +3626%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Whole Egg (Cooked / Boiled)

0 g

Dates (Medjool) has higher dietary fiber (7.2 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.16 g

Whole Egg (Cooked / Boiled)

20.6 g26% DV

Whole Egg (Cooked / Boiled) provides 20.6 g vs 0.16 g in Dates (Medjool) (+20.4 g, +12606%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Whole Egg (Cooked / Boiled)

2.2 g4% DV

Dates (Medjool) provides 71.8 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+69.6 g, +3204%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

7.6 µg1% DV

Whole Egg (Cooked / Boiled)

289 µg32% DV

Whole Egg (Cooked / Boiled) provides 289 µg vs 7.6 µg in Dates (Medjool) (+282 µg, +3724%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

4.3 µg21% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (4.3 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.05 mg

Whole Egg (Cooked / Boiled)

2.0 mg13% DV

Whole Egg (Cooked / Boiled) provides 2.0 mg vs 0.05 mg in Dates (Medjool) (+1.9 mg, +3600%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

Whole Egg (Cooked / Boiled)

0.6 µg

Dates (Medjool) provides 2.9 µg vs 0.6 µg in Whole Egg (Cooked / Boiled) (+2.3 µg, +401%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

16 µg4% DV

Whole Egg (Cooked / Boiled)

85 µg21% DV

Whole Egg (Cooked / Boiled) provides 85 µg vs 16 µg in Dates (Medjool) (+69 µg, +427%).

Thiamin (Vitamin B1)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.05 mg5% DV

Whole Egg (Cooked / Boiled)

0.13 mg11% DV

Whole Egg (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.06 mg5% DV

Whole Egg (Cooked / Boiled)

1.0 mg77% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.06 mg in Dates (Medjool) (+0.94 mg, +1445%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Whole Egg (Cooked / Boiled)

0.12 mg1% DV

Dates (Medjool) provides 1.7 mg vs 0.12 mg in Whole Egg (Cooked / Boiled) (+1.6 mg, +1300%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.87 mg17% DV

Whole Egg (Cooked / Boiled)

2.7 mg54% DV

Whole Egg (Cooked / Boiled) provides 2.7 mg vs 0.87 mg in Dates (Medjool) (+1.8 mg, +212%).

Vitamin B6Similar

Dates (Medjool)

0.27 mg16% DV

Whole Egg (Cooked / Boiled)

0.23 mg14% DV

Both Dates (Medjool) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Dates (Medjool)

0 µg

Whole Egg (Cooked / Boiled)

2.2 µg90% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

1.1 mg

Whole Egg (Cooked / Boiled)

241 mg10% DV

Whole Egg (Cooked / Boiled) provides 241 mg vs 1.1 mg in Dates (Medjool) (+239 mg, +22174%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Whole Egg (Cooked / Boiled)

244 mg5% DV

Dates (Medjool) provides 752 mg vs 244 mg in Whole Egg (Cooked / Boiled) (+507 mg, +208%).

CalciumWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

69.1 mg5% DV

Whole Egg (Cooked / Boiled)

97.0 mg7% DV

Whole Egg (Cooked / Boiled) provides 97.0 mg vs 69.1 mg in Dates (Medjool) (+27.9 mg, +40%).

IronWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.97 mg5% DV

Whole Egg (Cooked / Boiled)

2.3 mg13% DV

Whole Egg (Cooked / Boiled) provides 2.3 mg vs 0.97 mg in Dates (Medjool) (+1.3 mg, +138%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

58.3 mg14% DV

Whole Egg (Cooked / Boiled)

19.4 mg5% DV

Dates (Medjool) provides 58.3 mg vs 19.4 mg in Whole Egg (Cooked / Boiled) (+38.9 mg, +201%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

67.0 mg5% DV

Whole Egg (Cooked / Boiled)

334 mg27% DV

Whole Egg (Cooked / Boiled) provides 334 mg vs 67.0 mg in Dates (Medjool) (+267 mg, +398%).

ZincWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.48 mg4% DV

Whole Egg (Cooked / Boiled)

2.0 mg19% DV

Whole Egg (Cooked / Boiled) provides 2.0 mg vs 0.48 mg in Dates (Medjool) (+1.6 mg, +329%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Dates (Medjool)

0.03 g

Whole Egg (Cooked / Boiled)

6.3 g32% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 0.03 g in Dates (Medjool) (+6.3 g, +18256%).

Dates (Medjool) vs Whole Egg (Cooked / Boiled)

Dates (Medjool)

Whole Egg (Cooked / Boiled)

Nutritional Takeaways

Comparison Summary