Dates vs. Lettuce — In-Depth Nutrition Comparison
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Significant differences between dates and lettuce
- Dates have more fiber, copper, potassium, vitamin B5, magnesium, vitamin B6, and vitamin B3; however, lettuce is richer in vitamin A, vitamin K, and vitamin C.
- Lettuce covers your daily vitamin A needs 148% more than dates.
- Lettuce has 7 times less copper than dates. Dates have 0.206mg of copper, while lettuce has 0.029mg.
Specific food types used in this comparison are Dates, deglet noor and Lettuce, green leaf, raw.
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 MagnesiumMagnesium | +230.8% |
| Contains more PotassiumPotassium | +238.1% |
| Contains more IronIron | +18.6% |
| Contains more CopperCopper | +610.3% |
| Contains more ZincZinc | +61.1% |
| Contains more PhosphorusPhosphorus | +113.8% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +400% |
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 | +239.7% |
| Contains more Vitamin B5Vitamin B5 | +339.6% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more Vitamin CVitamin C | +2200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +340% |
| Contains more Vitamin B1Vitamin B1 | +34.6% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin KVitamin K | +4577.8% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +115.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 126.3µg | 103% |
| Vitamin A | 0µg | 370µg | 41% |
| Fiber | 8g | 1.3g | 27% |
| Fructose | 19.56g | 0.43g | 24% |
| Carbs | 75.03g | 2.87g | 24% |
| Copper | 0.206mg | 0.029mg | 20% |
| Potassium | 656mg | 194mg | 14% |
| Calories | 282kcal | 15kcal | 13% |
| Vitamin C | 0.4mg | 9.2mg | 10% |
| Vitamin B5 | 0.589mg | 0.134mg | 9% |
| Magnesium | 43mg | 13mg | 7% |
| Vitamin B6 | 0.165mg | 0.09mg | 6% |
| Vitamin B3 | 1.274mg | 0.375mg | 6% |
| Folate | 19µg | 38µg | 5% |
| Phosphorus | 62mg | 29mg | 5% |
| Selenium | 3µg | 0.6µg | 4% |
| Iron | 1.02mg | 0.86mg | 2% |
| Protein | 2.45g | 1.36g | 2% |
| Vitamin B1 | 0.052mg | 0.07mg | 2% |
| Manganese | 0.262mg | 0.25mg | 1% |
| Choline | 6.3mg | 13.6mg | 1% |
| Vitamin B2 | 0.066mg | 0.08mg | 1% |
| Sodium | 2mg | 28mg | 1% |
| Zinc | 0.29mg | 0.18mg | 1% |
| Vitamin E | 0.05mg | 0.22mg | 1% |
| Fats | 0.39g | 0.15g | 0% |
| Net carbs | 67.03g | 1.57g | N/A |
| Calcium | 39mg | 36mg | 0% |
| Sugar | 63.35g | 0.78g | N/A |
| Saturated fat | 0.032g | 0.02g | 0% |
| Monounsaturated fat | 0.036g | 0.006g | 0% |
| Polyunsaturated fat | 0.019g | 0.082g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.043mg | 0.059mg | 0% |
| Isoleucine | 0.049mg | 0.084mg | 0% |
| Leucine | 0.084mg | 0.079mg | 0% |
| Lysine | 0.066mg | 0.084mg | 0% |
| Methionine | 0.022mg | 0.016mg | 0% |
| Phenylalanine | 0.05mg | 0.055mg | 0% |
| Valine | 0.071mg | 0.07mg | 0% |
| Histidine | 0.032mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.1% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +2514.3% |
| Contains more OtherOther | +150% |
| Contains more WaterWater | +362.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Poly. FatPolyunsaturated fat | +331.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +5419.4% |
| Contains more FructoseFructose | +4448.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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~equal in
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