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Dates vs. Lamb — In-Depth Nutrition Comparison

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How are dates and lamb different?

  • Dates are higher in fiber; however, lamb is richer in vitamin B12, selenium, zinc, vitamin B3, phosphorus, choline, and vitamin B2.
  • Daily need coverage for vitamin B12 for lamb is 106% higher.
  • Dates have less saturated fat.
  • Lamb has a lower glycemic index (0) than dates (42).

Dates, deglet noor and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked are the varieties used in this article.

Infographic

Dates vs Lamb 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.
Dates
6
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%
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +111.6%
Contains more CopperCopper +73.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1090.9%
Contains more IronIron +84.3%
Contains more ZincZinc +1437.9%
Contains more PhosphorusPhosphorus +203.2%
Contains more SeleniumSelenium +780%

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
2
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%
Lamb
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 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +278.8%
Contains more Vitamin B3Vitamin B3 +422.8%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +70.4%
Contains more CholineCholine +1387.3%
~equal in Vitamin A ~0µg
~equal in Folate ~18µg

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
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +95.1%
Contains more ProteinProtein +900.8%
Contains more FatsFats +5269.2%
Contains more WaterWater +161.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +24400%
Contains more Poly. FatPolyunsaturated fat +7847.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Lamb
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Protein 2.45g 24.52g 44%
Selenium 3µg 26.4µg 43%
Saturated fat 0.032g 8.83g 40%
Zinc 0.29mg 4.46mg 38%
Vitamin B3 1.274mg 6.66mg 34%
Fats 0.39g 20.94g 32%
Cholesterol 0mg 97mg 32%
Fiber 8g 0g 32%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Monounsaturated fat 0.036g 8.82g 22%
Phosphorus 62mg 188mg 18%
Choline 6.3mg 93.7mg 16%
Vitamin B2 0.066mg 0.25mg 14%
Iron 1.02mg 1.88mg 11%
Potassium 656mg 310mg 10%
Copper 0.206mg 0.119mg 10%
Polyunsaturated fat 0.019g 1.51g 10%
Manganese 0.262mg 0.022mg 10%
Magnesium 43mg 23mg 5%
Vitamin B1 0.052mg 0.1mg 4%
Sodium 2mg 72mg 3%
Vitamin B6 0.165mg 0.13mg 3%
Vitamin K 2.7µg 4.6µg 2%
Calcium 39mg 17mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.05mg 0.14mg 1%
Calories 282kcal 294kcal 1%
Vitamin B5 0.589mg 0.66mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 63.35g 0g N/A
Folate 19µg 18µg 0%
Tryptophan 0.012mg 0.287mg 0%
Threonine 0.043mg 1.05mg 0%
Isoleucine 0.049mg 1.183mg 0%
Leucine 0.084mg 1.908mg 0%
Lysine 0.066mg 2.166mg 0%
Methionine 0.022mg 0.629mg 0%
Phenylalanine 0.05mg 0.998mg 0%
Valine 0.071mg 1.323mg 0%
Histidine 0.032mg 0.777mg 0%

Which food is preferable for your diet?

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

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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%
Dates
52%
Lamb
Minerals Daily Need Coverage Score
29%
Dates
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 8.798g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.