Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Banana vs. Dates — In-Depth Nutrition Comparison

Compare

What are the differences between bananas and dates?

  • Bananas are higher in vitamin B6 and vitamin C, yet dates are higher in fiber, copper, iron, potassium, phosphorus, and vitamin B5.
  • Dates' daily need coverage for fiber is 22% more.
  • Bananas have 22 times more vitamin C than dates. While bananas have 8.7mg of vitamin C, dates have only 0.4mg.

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

Infographic

Banana vs Dates 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.
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +59.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +292.3%
Contains more CopperCopper +164.1%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +181.8%
Contains more SeleniumSelenium +200%
~equal in Manganese ~0.262mg

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.
Banana
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Dates
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +2075%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +122.4%
Contains more CholineCholine +55.6%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +76.3%
Contains more Vitamin KVitamin K +440%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Banana Dates DV% diff.
Fiber 2.6g 8g 22%
Fructose 4.85g 19.56g 18%
Carbs 22.84g 75.03g 17%
Vitamin B6 0.367mg 0.165mg 16%
Copper 0.078mg 0.206mg 14%
Iron 0.26mg 1.02mg 10%
Calories 89kcal 282kcal 10%
Potassium 358mg 656mg 9%
Vitamin C 8.7mg 0.4mg 9%
Phosphorus 22mg 62mg 6%
Vitamin B5 0.334mg 0.589mg 5%
Magnesium 27mg 43mg 4%
Vitamin B3 0.665mg 1.274mg 4%
Selenium 1µg 3µg 4%
Protein 1.09g 2.45g 3%
Calcium 5mg 39mg 3%
Vitamin B1 0.031mg 0.052mg 2%
Vitamin K 0.5µg 2.7µg 2%
Starch 5.38g 2%
Choline 9.8mg 6.3mg 1%
Zinc 0.15mg 0.29mg 1%
Vitamin B2 0.073mg 0.066mg 1%
Fats 0.33g 0.39g 0%
Net carbs 20.24g 67.03g N/A
Sugar 12.23g 63.35g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.1mg 0.05mg 0%
Vitamin A 3µg 0µg 0%
Manganese 0.27mg 0.262mg 0%
Folate 20µg 19µg 0%
Saturated fat 0.112g 0.032g 0%
Monounsaturated fat 0.032g 0.036g 0%
Polyunsaturated fat 0.073g 0.019g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.028mg 0.043mg 0%
Isoleucine 0.028mg 0.049mg 0%
Leucine 0.068mg 0.084mg 0%
Lysine 0.05mg 0.066mg 0%
Methionine 0.008mg 0.022mg 0%
Phenylalanine 0.049mg 0.05mg 0%
Valine 0.047mg 0.071mg 0%
Histidine 0.077mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Dates
4
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 WaterWater +264.9%
Contains more ProteinProtein +124.8%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +228.5%
Contains more OtherOther +92.8%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
1
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
Dates
4
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 StarchStarch +∞%
Contains more SucroseSucrose +897.5%
Contains more GlucoseGlucose +299%
Contains more FructoseFructose +303.3%
Contains more MaltoseMaltose +1100%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

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