Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dates vs. Lablab — In-Depth Nutrition Comparison

Compare

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

Dates vs Lablab infographic
Infographic link

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.
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Lablab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
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%
~equal in Calcium ~40mg
~equal in Selenium ~2.8µg

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.
Dates
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Lablab
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
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
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
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.
Dates Lablab
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Lablab 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?

ok
ok
is better in case of low diet
Dates Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Dates
9%
Lablab
Minerals Daily Need Coverage Score
29%
Dates
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.2)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.