Dates vs. Lablab — In-Depth Nutrition Comparison
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A recap on differences between dates and lablab
- Dates are higher in vitamin B6, potassium, and vitamin B5, yet lablab is higher in iron, zinc, vitamin B1, copper, manganese, magnesium, and phosphorus.
- Lablab covers your daily iron needs 45% more than dates.
- Dates contain 4 times more vitamin B6 than lablab. While dates contain 0.165mg of vitamin B6, lablab contains only 0.037mg.
Food varieties used in this article are Dates, deglet noor and Hyacinth beans, mature seeds, cooked, boiled, without salt.
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.
| Contains more PotassiumPotassium | +94.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +90.7% |
| Contains more IronIron | +349% |
| Contains more CopperCopper | +65.5% |
| Contains more ZincZinc | +882.8% |
| Contains more PhosphorusPhosphorus | +93.5% |
| Contains more ManganeseManganese | +84% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +210% |
| Contains more Vitamin B5Vitamin B5 | +86.4% |
| Contains more Vitamin B6Vitamin B6 | +345.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +419.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.02mg | 4.58mg | 45% |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Zinc | 0.29mg | 2.85mg | 23% |
| Vitamin B1 | 0.052mg | 0.27mg | 18% |
| Carbs | 75.03g | 20.69g | 18% |
| Copper | 0.206mg | 0.341mg | 15% |
| Protein | 2.45g | 8.14g | 11% |
| Vitamin B6 | 0.165mg | 0.037mg | 10% |
| Manganese | 0.262mg | 0.482mg | 10% |
| Magnesium | 43mg | 82mg | 9% |
| Potassium | 656mg | 337mg | 9% |
| Phosphorus | 62mg | 120mg | 8% |
| Calories | 282kcal | 117kcal | 8% |
| Vitamin B5 | 0.589mg | 0.316mg | 5% |
| Vitamin B3 | 1.274mg | 0.411mg | 5% |
| Folate | 19µg | 4µg | 4% |
| Vitamin B2 | 0.066mg | 0.037mg | 2% |
| Polyunsaturated fat | 0.019g | 0.245g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Fats | 0.39g | 0.58g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 20.69g | N/A |
| Calcium | 39mg | 40mg | 0% |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Selenium | 3µg | 2.8µg | 0% |
| Saturated fat | 0.032g | 0.099g | 0% |
| Monounsaturated fat | 0.036g | 0.026g | 0% |
| Tryptophan | 0.012mg | 0.068mg | 0% |
| Threonine | 0.043mg | 0.315mg | 0% |
| Isoleucine | 0.049mg | 0.39mg | 0% |
| Leucine | 0.084mg | 0.691mg | 0% |
| Lysine | 0.066mg | 0.556mg | 0% |
| Methionine | 0.022mg | 0.065mg | 0% |
| Phenylalanine | 0.05mg | 0.41mg | 0% |
| Valine | 0.071mg | 0.422mg | 0% |
| Histidine | 0.032mg | 0.233mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +262.6% |
| Contains more ProteinProtein | +232.2% |
| Contains more FatsFats | +48.7% |
| Contains more WaterWater | +236.7% |
~equal in
Other
~1.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.7% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
| Contains more Poly. FatPolyunsaturated fat | +1189.5% |
