Ingredient swap
Carrots vs Dates
Carrots has 0.9 g protein and 41 calories per 100 g; dates has 2.5 g and 282. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of carrots (128 g) ≈ ¾ cup of dates.
Side by side
| Per 100 g | Carrots | Dates |
|---|---|---|
| Calories | 41 better | 282 |
| Protein | 0.9 g | 2.5 gbetter |
| Carbs | 9.6 gbetter | 75 g |
| Fat | 0.2 g | 0.4 g |
| Fiber | 2.8 g | 8 gbetter |
| Sugar | 4.7 gbetter | 63.4 g |
| Sodium | 69 mg | 2 mgbetter |
| 1 cup weighs | 128 g | 147 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use dates instead of carrots?
Swap by weight, not by cup: 1 cup of carrots (128 g) ≈ ¾ cup of dates.
Which has more protein?
Dates, with 2.5 g per 100 g versus 0.9 g.
Which has fewer calories?
Carrots, with 41 calories per 100 g.