Dates vs. Plantain — In-Depth Nutrition Comparison
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A recap on differences between Dates and Plantain
- Dates are higher in Fiber, Copper, Vitamin B5, Potassium, and Iron, yet Plantain is higher in Vitamin C, and Vitamin B6.
- Dates covers your daily Fiber needs 23% more than Plantain.
- Dates contain 20 times more Calcium than Plantain. While Dates contain 39mg of Calcium, Plantain contains only 2mg.
Food varieties used in this article are Dates, deglet noor and Plantains, cooked.
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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.
Contains
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Calcium
+1850%
Contains
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Iron
+75.9%
Contains
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Magnesium
+34.4%
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Phosphorus
+121.4%
Contains
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Potassium
+41.1%
Contains
less
Sodium
-60%
Contains
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Zinc
+123.1%
Contains
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Copper
+212.1%
Contains
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Selenium
+114.3%
Contains
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Calcium
+1850%
Contains
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Iron
+75.9%
Contains
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Magnesium
+34.4%
Contains
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Phosphorus
+121.4%
Contains
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Potassium
+41.1%
Contains
less
Sodium
-60%
Contains
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Zinc
+123.1%
Contains
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Copper
+212.1%
Contains
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Selenium
+114.3%
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.
:
Contains
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Vitamin B1
+13%
Contains
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Vitamin B2
+26.9%
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Vitamin B3
+68.5%
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Vitamin B5
+152.8%
Contains
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Vitamin K
+285.7%
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Vitamin A
+8990%
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Vitamin E
+160%
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Vitamin C
+2625%
Contains
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Vitamin B6
+45.5%
Contains
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Folate
+36.8%
Contains
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Vitamin B1
+13%
Contains
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Vitamin B2
+26.9%
Contains
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Vitamin B3
+68.5%
Contains
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Vitamin B5
+152.8%
Contains
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Vitamin K
+285.7%
Contains
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Vitamin A
+8990%
Contains
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Vitamin E
+160%
Contains
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Vitamin C
+2625%
Contains
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Vitamin B6
+45.5%
Contains
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Folate
+36.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+210.1%
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Fats
+116.7%
Contains
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Carbs
+140.9%
Contains
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Other
+175.9%
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Water
+227.8%
Contains
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Protein
+210.1%
Contains
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Fats
+116.7%
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Carbs
+140.9%
Contains
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Other
+175.9%
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Water
+227.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-53.6%
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Monounsaturated Fat
+140%
Contains
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Polyunsaturated fat
+73.7%
Contains
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Saturated Fat
-53.6%
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Monounsaturated Fat
+140%
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Polyunsaturated fat
+73.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 28.85g |
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| Protein | 2.45g | 0.79g |
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| Fats | 0.39g | 0.18g |
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| Carbs | 75.03g | 31.15g |
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| Calories | 282kcal | 116kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g | 14g |
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| Fiber | 8g | 2.3g |
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| Calcium | 39mg | 2mg |
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| Iron | 1.02mg | 0.58mg |
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| Magnesium | 43mg | 32mg |
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| Phosphorus | 62mg | 28mg |
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| Potassium | 656mg | 465mg |
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| Sodium | 2mg | 5mg |
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| Zinc | 0.29mg | 0.13mg |
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| Copper | 0.206mg | 0.066mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg | 1.4µg |
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| Vitamin A | 10IU | 909IU |
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| Vitamin A RAE | 0µg | 45µg |
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| Vitamin E | 0.05mg | 0.13mg |
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| Vitamin C | 0.4mg | 10.9mg |
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| Vitamin B1 | 0.052mg | 0.046mg |
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| Vitamin B2 | 0.066mg | 0.052mg |
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| Vitamin B3 | 1.274mg | 0.756mg |
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| Vitamin B5 | 0.589mg | 0.233mg |
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| Vitamin B6 | 0.165mg | 0.24mg |
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| Folate | 19µg | 26µg |
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| Vitamin K | 2.7µg | 0.7µg |
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| Tryptophan | 0.012mg | 0.009mg |
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| Threonine | 0.043mg | 0.021mg |
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| Isoleucine | 0.049mg | 0.022mg |
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| Leucine | 0.084mg | 0.036mg |
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| Lysine | 0.066mg | 0.037mg |
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| Methionine | 0.022mg | 0.01mg |
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| Phenylalanine | 0.05mg | 0.027mg |
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| Valine | 0.071mg | 0.028mg |
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| Histidine | 0.032mg | 0.039mg |
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| Saturated Fat | 0.032g | 0.069g |
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| Monounsaturated Fat | 0.036g | 0.015g |
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| Polyunsaturated fat | 0.019g | 0.033g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
29%
13%
Comparison summary
Which food is lower in Sugar?
Plantain is lower in Sugar (difference - 49.35g)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 5)
Which food is cheaper?
Plantain is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.037g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.