Dates vs. Lentil — In-Depth Nutrition Comparison
Compare
What are the differences between dates and lentil?
- Dates are higher in potassium, yet lentil is higher in folate, iron, phosphorus, manganese, vitamin B1, and zinc.
- Lentil's daily need coverage for folate is 41% more.
- Dates have 35 times more sugar than lentil. While dates have 63.35g of sugar, lentil has only 1.8g.
- The glycemic index of lentil is lower.
We used Dates, deglet noor and Lentils, mature seeds, cooked, boiled, without salt types in this article.
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.
| Contains more MagnesiumMagnesium | +19.4% |
| Contains more CalciumCalcium | +105.3% |
| Contains more PotassiumPotassium | +77.8% |
| Contains more IronIron | +226.5% |
| Contains more CopperCopper | +21.8% |
| Contains more ZincZinc | +337.9% |
| Contains more PhosphorusPhosphorus | +190.3% |
| Contains more ManganeseManganese | +88.5% |
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 B3Vitamin B3 | +20.2% |
| Contains more Vitamin KVitamin K | +58.8% |
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin EVitamin E | +120% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more Vitamin B2Vitamin B2 | +10.6% |
| Contains more FolateFolate | +852.6% |
| Contains more CholineCholine | +419% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 19µg | 181µg | 41% |
| Iron | 1.02mg | 3.33mg | 29% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 20.13g | 18% |
| Phosphorus | 62mg | 180mg | 17% |
| Protein | 2.45g | 9.02g | 13% |
| Vitamin B1 | 0.052mg | 0.169mg | 10% |
| Manganese | 0.262mg | 0.494mg | 10% |
| Zinc | 0.29mg | 1.27mg | 9% |
| Calories | 282kcal | 116kcal | 8% |
| Potassium | 656mg | 369mg | 8% |
| Copper | 0.206mg | 0.251mg | 5% |
| Choline | 6.3mg | 32.7mg | 5% |
| Calcium | 39mg | 19mg | 2% |
| Magnesium | 43mg | 36mg | 2% |
| Vitamin B2 | 0.066mg | 0.073mg | 1% |
| Vitamin B5 | 0.589mg | 0.638mg | 1% |
| Polyunsaturated fat | 0.019g | 0.175g | 1% |
| Vitamin K | 2.7µg | 1.7µg | 1% |
| Vitamin B6 | 0.165mg | 0.178mg | 1% |
| Vitamin C | 0.4mg | 1.5mg | 1% |
| Vitamin B3 | 1.274mg | 1.06mg | 1% |
| Fats | 0.39g | 0.38g | 0% |
| Net carbs | 67.03g | 12.23g | N/A |
| Sugar | 63.35g | 1.8g | N/A |
| Fiber | 8g | 7.9g | 0% |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0.11mg | 0% |
| Selenium | 3µg | 2.8µg | 0% |
| Saturated fat | 0.032g | 0.053g | 0% |
| Monounsaturated fat | 0.036g | 0.064g | 0% |
| Tryptophan | 0.012mg | 0.081mg | 0% |
| Threonine | 0.043mg | 0.323mg | 0% |
| Isoleucine | 0.049mg | 0.39mg | 0% |
| Leucine | 0.084mg | 0.654mg | 0% |
| Lysine | 0.066mg | 0.63mg | 0% |
| Methionine | 0.022mg | 0.077mg | 0% |
| Phenylalanine | 0.05mg | 0.445mg | 0% |
| Valine | 0.071mg | 0.448mg | 0% |
| Histidine | 0.032mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +272.7% |
| Contains more OtherOther | +92.8% |
| Contains more ProteinProtein | +268.2% |
| Contains more WaterWater | +239.2% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.6% |
| Contains more Mono. FatMonounsaturated fat | +77.8% |
| Contains more Poly. FatPolyunsaturated fat | +821.1% |
