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Dates vs. Lemon — In-Depth Nutrition Comparison

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What are the differences between dates and lemons?

  • Dates are higher in fiber, copper, potassium, manganese, magnesium, vitamin B5, vitamin B3, phosphorus, and vitamin B6, yet lemons are higher in vitamin C.
  • Lemons' daily need coverage for vitamin C is 58% more.
  • Dates have 13 times more vitamin B3 than lemons. While dates have 1.274mg of vitamin B3, lemons have only 0.1mg.

We used Dates, deglet noor and Lemons, raw, without peel types in this article.

Infographic

Dates vs Lemon 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
9
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%
Lemon
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +375.4%
Contains more IronIron +70%
Contains more CopperCopper +456.8%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +287.5%
Contains more ManganeseManganese +773.3%
Contains more SeleniumSelenium +650%
~equal in Sodium ~2mg

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
8
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%
Lemon
3
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +1174%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
Contains more CholineCholine +23.5%
Contains more Vitamin CVitamin C +13150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more ProteinProtein +122.7%
Contains more FatsFats +30%
Contains more CarbsCarbs +705%
Contains more OtherOther +433.3%
Contains more WaterWater +333.4%

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
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -17.9%
Contains more Mono. FatMonounsaturated fat +227.3%
Contains more Poly. FatPolyunsaturated fat +368.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Lemon DV% diff.
Vitamin C 0.4mg 53mg 58%
Fructose 19.56g 24%
Carbs 75.03g 9.32g 22%
Fiber 8g 2.8g 21%
Copper 0.206mg 0.037mg 19%
Potassium 656mg 138mg 15%
Calories 282kcal 29kcal 13%
Manganese 0.262mg 0.03mg 10%
Vitamin B5 0.589mg 0.19mg 8%
Magnesium 43mg 8mg 8%
Vitamin B6 0.165mg 0.08mg 7%
Phosphorus 62mg 16mg 7%
Vitamin B3 1.274mg 0.1mg 7%
Iron 1.02mg 0.6mg 5%
Selenium 3µg 0.4µg 5%
Vitamin B2 0.066mg 0.02mg 4%
Protein 2.45g 1.1g 3%
Folate 19µg 11µg 2%
Vitamin K 2.7µg 0µg 2%
Zinc 0.29mg 0.06mg 2%
Calcium 39mg 26mg 1%
Vitamin E 0.05mg 0.15mg 1%
Vitamin B1 0.052mg 0.04mg 1%
Fats 0.39g 0.3g 0%
Net carbs 67.03g 6.52g N/A
Sugar 63.35g 2.5g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Choline 6.3mg 5.1mg 0%
Saturated fat 0.032g 0.039g 0%
Monounsaturated fat 0.036g 0.011g 0%
Polyunsaturated fat 0.019g 0.089g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Lemon
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
18%
Lemon
Minerals Daily Need Coverage Score
29%
Dates
8%
Lemon

Comparison summary

Which food is lower in Sugar?
Lemon
Lemon is lower in Sugar (difference - 60.85g)
Which food is cheaper?
Lemon
Lemon is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.