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