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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
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.
Dates
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
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
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Lemon
Lemon
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 0.33% 3% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3%
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 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

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%
Magnesium 43mg 8mg 8%
Vitamin B5 0.589mg 0.19mg 8%
Phosphorus 62mg 16mg 7%
Vitamin B3 1.274mg 0.1mg 7%
Vitamin B6 0.165mg 0.08mg 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%
Zinc 0.29mg 0.06mg 2%
Vitamin K 2.7µg 0µg 2%
Folate 19µg 11µg 2%
Calcium 39mg 26mg 1%
Vitamin E 0.05mg 0.15mg 1%
Vitamin B1 0.052mg 0.04mg 1%
Protein per 100 calories 0.87g 3.8g N/A
Calories per 10 g protein 1151kcal 264kcal N/A
Weight per 100 calories 35g 345g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
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
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
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
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%

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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.