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Corn vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between Corn and Dates

  • Corn is higher in Vitamin C, and Polyunsaturated fat, yet Dates are higher in Fiber, Copper, Potassium, Iron, and Selenium.
  • Dates covers your daily Fiber needs 22% more than Corn.
  • Corn contains 32 times more Polyunsaturated fat than Dates . While Corn contains 0.603g of Polyunsaturated fat, Dates contain only 0.019g.

Food varieties used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Dates, deglet noor.

Infographic

Corn vs Dates  infographic
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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.
Corn
3
:
Contains more Phosphorus +24.2%
Contains less Sodium -50%
Contains more Zinc +113.8%
Contains more Calcium +1200%
Contains more Iron +126.7%
Contains more Magnesium +65.4%
Contains more Potassium +200.9%
Contains more Copper +320.4%
Contains more Manganese +56.9%
Contains more Selenium +1400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Phosphorus +24.2%
Contains less Sodium -50%
Contains more Zinc +113.8%
Contains more Calcium +1200%
Contains more Iron +126.7%
Contains more Magnesium +65.4%
Contains more Potassium +200.9%
Contains more Copper +320.4%
Contains more Manganese +56.9%
Contains more Selenium +1400%

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.
Corn
7
:
Contains more Vitamin A +2530%
Contains more Vitamin E +80%
Contains more Vitamin C +1275%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +34.5%
Contains more Folate +21.1%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +18.7%
Contains more Vitamin K +575%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
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%
Contains more Vitamin A +2530%
Contains more Vitamin E +80%
Contains more Vitamin C +1275%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +34.5%
Contains more Folate +21.1%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +18.7%
Contains more Vitamin K +575%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
:
Contains more Protein +39.2%
Contains more Fats +284.6%
Contains more Water +257.6%
Contains more Carbs +257.6%
Contains more Other +128.6%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +39.2%
Contains more Fats +284.6%
Contains more Water +257.6%
Contains more Carbs +257.6%
Contains more Other +128.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
:
Contains more Monounsaturated Fat +938.9%
Contains more Polyunsaturated fat +3073.7%
Contains less Saturated Fat -83.8%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +938.9%
Contains more Polyunsaturated fat +3073.7%
Contains less Saturated Fat -83.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
2
:
Contains more Starch +∞%
Contains more Maltose +41.7%
Contains more Sucrose +770.1%
Contains more Glucose +2265.5%
Contains more Fructose +2375.9%
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Maltose +41.7%
Contains more Sucrose +770.1%
Contains more Glucose +2265.5%
Contains more Fructose +2375.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Dates
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn Dates Opinion
Net carbs 18.58g 67.03g Dates
Protein 3.41g 2.45g Corn
Fats 1.5g 0.39g Corn
Carbs 20.98g 75.03g Dates
Calories 96kcal 282kcal Dates
Starch 7.17g Corn
Fructose 0.79g 19.56g Dates
Sugar 4.54g 63.35g Corn
Fiber 2.4g 8g Dates
Calcium 3mg 39mg Dates
Iron 0.45mg 1.02mg Dates
Magnesium 26mg 43mg Dates
Phosphorus 77mg 62mg Corn
Potassium 218mg 656mg Dates
Sodium 1mg 2mg Corn
Zinc 0.62mg 0.29mg Corn
Copper 0.049mg 0.206mg Dates
Manganese 0.167mg 0.262mg Dates
Selenium 0.2µg 3µg Dates
Vitamin A 263IU 10IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.05mg Corn
Vitamin C 5.5mg 0.4mg Corn
Vitamin B1 0.093mg 0.052mg Corn
Vitamin B2 0.057mg 0.066mg Dates
Vitamin B3 1.683mg 1.274mg Corn
Vitamin B5 0.792mg 0.589mg Corn
Vitamin B6 0.139mg 0.165mg Dates
Folate 23µg 19µg Corn
Vitamin K 0.4µg 2.7µg Dates
Tryptophan 0.023mg 0.012mg Corn
Threonine 0.133mg 0.043mg Corn
Isoleucine 0.133mg 0.049mg Corn
Leucine 0.358mg 0.084mg Corn
Lysine 0.141mg 0.066mg Corn
Methionine 0.069mg 0.022mg Corn
Phenylalanine 0.155mg 0.05mg Corn
Valine 0.191mg 0.071mg Corn
Histidine 0.091mg 0.032mg Corn
Saturated Fat 0.197g 0.032g Dates
Monounsaturated Fat 0.374g 0.036g Corn
Polyunsaturated fat 0.603g 0.019g Corn

Which food is preferable for your diet?

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

People also compare

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
17%
Corn
12%
Dates
Minerals Daily Need Coverage Score
14%
Corn
29%
Dates

Comparison summary

Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 58.81g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.