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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
9%
Minerals Daily Need Coverage Score
29%
59%
Comparison summary
Which food is lower in Sugar?
Lablab is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Lablab is cheaper (difference - $1.2)
Which food is richer in minerals?
Lablab is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)