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  6. Dates vs. Banana

Dates vs. Banana — In-Depth Nutrition Comparison

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What are the differences between Dates and Banana?

  • Dates are higher in Fiber, Copper, Iron, Potassium, Phosphorus, and Vitamin B5, yet Banana is higher in Vitamin B6, and Vitamin C.
  • Dates ' daily need coverage for Fiber is 22% more.
  • Dates have 4 times more Iron than Banana. While Dates have 1.02mg of Iron, Banana has only 0.26mg.

We used Dates, deglet noor and Bananas, raw types in this article.

Infographic

Dates vs Banana 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
8
:
2
Banana
Banana
Contains more Calcium +680%
Contains more Iron +292.3%
Contains more Magnesium +59.3%
Contains more Phosphorus +181.8%
Contains more Potassium +83.2%
Contains more Zinc +93.3%
Contains more Copper +164.1%
Contains more Selenium +200%
Contains less Sodium -50%
Equal in Manganese - 0.27
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +680%
Contains more Iron +292.3%
Contains more Magnesium +59.3%
Contains more Phosphorus +181.8%
Contains more Potassium +83.2%
Contains more Zinc +93.3%
Contains more Copper +164.1%
Contains more Selenium +200%
Contains less Sodium -50%
Equal in Manganese - 0.27

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
4
:
6
Banana
Banana
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +76.3%
Contains more Vitamin K +440%
Contains more Vitamin A +540%
Contains more Vitamin E +100%
Contains more Vitamin C +2075%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +122.4%
Equal in Folate - 20
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +76.3%
Contains more Vitamin K +440%
Contains more Vitamin A +540%
Contains more Vitamin E +100%
Contains more Vitamin C +2075%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +122.4%
Equal in Folate - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Banana
Banana
Contains more Protein +124.8%
Contains more Fats +18.2%
Contains more Carbs +228.5%
Contains more Other +92.8%
Contains more Water +264.9%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +124.8%
Contains more Fats +18.2%
Contains more Carbs +228.5%
Contains more Other +92.8%
Contains more Water +264.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Banana
Banana
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +284.2%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +284.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Banana
Banana
Contains more Sucrose +897.5%
Contains more Glucose +299%
Contains more Fructose +303.3%
Contains more Maltose +1100%
Contains more Starch +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +897.5%
Contains more Glucose +299%
Contains more Fructose +303.3%
Contains more Maltose +1100%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Banana
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Banana Opinion
Net carbs 67.03g 20.24g Dates
Protein 2.45g 1.09g Dates
Fats 0.39g 0.33g Dates
Carbs 75.03g 22.84g Dates
Calories 282kcal 89kcal Dates
Starch 5.38g Banana
Fructose 19.56g 4.85g Dates
Sugar 63.35g 12.23g Banana
Fiber 8g 2.6g Dates
Calcium 39mg 5mg Dates
Iron 1.02mg 0.26mg Dates
Magnesium 43mg 27mg Dates
Phosphorus 62mg 22mg Dates
Potassium 656mg 358mg Dates
Sodium 2mg 1mg Banana
Zinc 0.29mg 0.15mg Dates
Copper 0.206mg 0.078mg Dates
Manganese 0.262mg 0.27mg Banana
Selenium 3µg 1µg Dates
Vitamin A 10IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0.05mg 0.1mg Banana
Vitamin C 0.4mg 8.7mg Banana
Vitamin B1 0.052mg 0.031mg Dates
Vitamin B2 0.066mg 0.073mg Banana
Vitamin B3 1.274mg 0.665mg Dates
Vitamin B5 0.589mg 0.334mg Dates
Vitamin B6 0.165mg 0.367mg Banana
Folate 19µg 20µg Banana
Vitamin K 2.7µg 0.5µg Dates
Tryptophan 0.012mg 0.009mg Dates
Threonine 0.043mg 0.028mg Dates
Isoleucine 0.049mg 0.028mg Dates
Leucine 0.084mg 0.068mg Dates
Lysine 0.066mg 0.05mg Dates
Methionine 0.022mg 0.008mg Dates
Phenylalanine 0.05mg 0.049mg Dates
Valine 0.071mg 0.047mg Dates
Histidine 0.032mg 0.077mg Banana
Saturated Fat 0.032g 0.112g Dates
Monounsaturated Fat 0.036g 0.032g Dates
Polyunsaturated fat 0.019g 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
16%
Banana
Minerals Daily Need Coverage Score
29%
Dates
14%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 51.12g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.