Ingredient swap
Dates vs Onion
Dates has 2.5 g protein and 282 calories per 100 g; onion has 1.1 g and 40. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of dates (147 g) ≈ 1 cup of onion.
Side by side
| Per 100 g | Dates | Onion |
|---|---|---|
| Calories | 282 | 40 better |
| Protein | 2.5 gbetter | 1.1 g |
| Carbs | 75 g | 9.3 gbetter |
| Fat | 0.4 g | 0.1 g |
| Fiber | 8 gbetter | 1.7 g |
| Sugar | 63.4 g | 4.2 gbetter |
| Sodium | 2 mgbetter | 4 mg |
| 1 cup weighs | 147 g | 160 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 onion instead of dates?
Swap by weight, not by cup: 1 cup of dates (147 g) ≈ 1 cup of onion.
Which has more protein?
Dates, with 2.5 g per 100 g versus 1.1 g.
Which has fewer calories?
Onion, with 40 calories per 100 g.