Dates vs. Lemon
Nutrition comparison of Dates and Lemon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
lemon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and lemon:
- Both lemon and dates are high in dietary fiber.
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and potassium.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and lemon has 90% less calories than date - lemon has 29 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to lemon per calorie. Dates has a macronutrient ratio of 2:98:0 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Lemon | |
|---|---|---|
| Protein | 2% | 10% |
| Carbohydrates | 98% | 84% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and lemon has 88% less carbohydrates than date - lemon has 9.3g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both lemon and dates are high in dietary fiber. Date has 139% more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and lemon has 96% less sugar than date - lemon has 2.5g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Lemon and dates contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both lemon and dates are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has more Vitamin C than date - lemon has 53mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Lemon and dates contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Lemon and dates contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and lemon contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and lemon contain significant amounts of thiamin and folate.
| Dates | Lemon | |
|---|---|---|
| Thiamin | 0.05 MG | 0.04 MG |
| Riboflavin | 0.06 MG | 0.02 MG |
| Niacin | 1.61 MG | 0.1 MG |
| Pantothenic acid | 0.805 MG | 0.19 MG |
| Vitamin B6 | 0.249 MG | 0.08 MG |
| Folate | 15 UG | 11 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 146% more calcium than lemon - lemon has 26mg of calcium per 100 grams and date has 64mg of calcium.
iron
Lemon and dates contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 404% more potassium than lemon - lemon has 138mg of potassium per 100 grams and date has 696mg 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 | Lemon | |
|---|---|---|
| beta-carotene | 89 UG | 3 UG |
| lutein + zeaxanthin | 23 UG | 11 UG |
| alpha-carotene | ~ | 1 UG |
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 (%) |
Lemon 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 lemon or dates contain more calories in 100 grams?Date is high in calories and lemon has 90% less calories than date - lemon has 29 calories in 100g and date has 277 calories.
Does lemon or dates have more carbohydrates?
By weight, date is high in carbohydrates and lemon has 90% fewer carbohydrates than date - lemon has 9.3g of carbs for 100g and date has 75g of carbohydrates.
Does lemon or dates contain more calcium?
Date is a rich source of calcium and it has 150% more calcium than lemon - lemon has 26mg of calcium in 100 grams and date has 64mg of calcium.
Does lemon or dates contain more potassium?
Date is a rich source of potassium and it has 400% more potassium than lemon - lemon has 138mg of potassium in 100 grams and date has 696mg of potassium.