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.
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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% |
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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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
29%
14%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 62.57g)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 10)
Which food is cheaper?
Lettuce is cheaper (difference - $1.5)
Which food is richer in vitamins?
Lettuce is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)