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Common plum vs Date palm - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Date palm
Date palm is relatively richer in minerals
Which food is lower in glycemic index?
Date palm
Date palm is lower in glycemic index (difference - 3)
Which food contains less Sugars?
Common plum
Common plum contains less Sugars (difference - 53.43g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Date palm
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Common plum Date palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Common plum
8
Date palm
Mineral Summary Score
5
Common plum
22
Date palm

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -100%
Contains more Iron +500%
Contains more Calcium +550%
Contains more Potassium +317.8%
Contains more Magnesium +514.3%
Contains more Copper +261.4%
Contains more Zinc +190%
Contains more Phosphorus +287.5%
Contains less Sodium -100%
Contains more Iron +500%
Contains more Calcium +550%
Contains more Potassium +317.8%
Contains more Magnesium +514.3%
Contains more Copper +261.4%
Contains more Zinc +190%
Contains more Phosphorus +287.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +2275%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin K +137%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +205.5%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +469%
Contains more Vitamin C +2275%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin K +137%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +205.5%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +469%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Common plum
15%
Date palm
Carbohydrates
11%
Common plum
75%
Date palm
Fats
1%
Common plum
2%
Date palm

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Common plum Date palm Opinion
Calories 46 282 Date palm
Protein 0.7 2.45 Date palm
Fats 0.28 0.39 Date palm
Vitamin C 9.5 0.4 Common plum
Carbs 11.42 75.03 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 1.02 Date palm
Calcium 6 39 Date palm
Potassium 157 656 Date palm
Magnesium 7 43 Date palm
Sugars 9.92 63.35 Date palm
Fiber 1.4 8 Date palm
Copper 0.057 0.206 Date palm
Zinc 0.1 0.29 Date palm
Starch 0 Common plum
Phosphorus 16 62 Date palm
Sodium 0 2 Common plum
Vitamin A 345 10 Common plum
Vitamin E 0.26 0.05 Common plum
Vitamin D 0 0
Vitamin B1 0.028 0.052 Date palm
Vitamin B2 0.026 0.066 Date palm
Vitamin B3 0.417 1.274 Date palm
Vitamin B5 0.135 0.589 Date palm
Vitamin B6 0.029 0.165 Date palm
Vitamin B12 0 0
Vitamin K 6.4 2.7 Common plum
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.032 Common plum
Monounsaturated Fat 0.134 0.036 Common plum
Polyunsaturated fat 0.044 0.019 Common plum
Tryptophan 0.009 0.012 Date palm
Threonine 0.01 0.043 Date palm
Isoleucine 0.014 0.049 Date palm
Leucine 0.015 0.084 Date palm
Lysine 0.016 0.066 Date palm
Methionine 0.008 0.022 Date palm
Phenylalanine 0.014 0.05 Date palm
Valine 0.016 0.071 Date palm
Histidine 0.009 0.032 Date palm
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.