Dates vs. Lentils
Nutrition comparison of Dates and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and lentils:
- Both dates and lentils are high in calories, dietary fiber and potassium.
- Date is an excellent source of calcium.
- Lentil has more thiamin and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and lentils are high in calories. Date has 139% more calories than lentil - date has 277 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and similar to lentils for fat. Dates has a macronutrient ratio of 2:98:0 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Lentils | |
|---|---|---|
| Protein | 2% | 30% |
| Carbohydrates | 98% | 67% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and lentil has 73% less carbohydrates than date - date has 75g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both dates and lentils are high in dietary fiber. Lentil has 18% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Date is high in sugar and lentil has 97% less sugar than date - date has 66.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 398% more protein than date - date has 1.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both lentils and dates are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than date - lentil has 1.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than lentil - date has 7ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and dates contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and lentils contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate. Both dates and lentils contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Dates | Lentils | |
|---|---|---|
| Thiamin | 0.05 MG | 0.169 MG |
| Riboflavin | 0.06 MG | 0.073 MG |
| Niacin | 1.61 MG | 1.06 MG |
| Pantothenic acid | 0.805 MG | 0.638 MG |
| Vitamin B6 | 0.249 MG | 0.178 MG |
| Folate | 15 UG | 181 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 237% more calcium than lentil - date has 64mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 270% more iron than date - date has 0.9mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both dates and lentils are high in potassium. Date has 89% more potassium than lentil - date has 696mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Dates g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or lentils contain more calories in 100 grams?Both dates and lentils are high in calories. Date has 140% more calories than lentil - date has 277 calories in 100g and lentil has 116 calories.
Does dates or lentils have more carbohydrates?
By weight, date is high in carbohydrates and lentil has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does dates or lentils contain more calcium?
Date is a rich source of calcium and it has 240% more calcium than lentil - date has 64mg of calcium in 100 grams and lentil has 19mg of calcium.
Does dates or lentils contain more iron?
Lentil is an abundant source of iron and it has 270% more iron than date - date has 0.9mg of iron in 100 grams and lentil has 3.3mg of iron.
Does dates or lentils contain more potassium?
Both dates and lentils are high in potassium. Date has 90% more potassium than lentil - date has 696mg of potassium in 100 grams and lentil has 369mg of potassium.