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.
Detailed nutritional comparison of dates and lentils is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Dates src
Image of Lentils src

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 2:97:1 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Lentils
Protein 2% 30%
Carbohydrates 97% 67%
Fat 1% 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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Dates Lentils
beta-carotene 89 UG 5 UG
lutein + zeaxanthin 23 UG ~



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Lentils .

Note: The specific food items compared are: Dates (Dates, medjool) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

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G Water G
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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.