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Banana vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Banana and Dates ?

  • Banana is 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.
  • Banana has 22 times more Vitamin C than Dates . While Banana has 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
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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.
Banana
2
:
Contains less Sodium -50%
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%
Equal in Manganese - 0.262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains less Sodium -50%
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%
Equal in Manganese - 0.262

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
7
:
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%
Contains more Choline +55.6%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +76.3%
Contains more Vitamin K +440%
Equal in Vitamin B2 - 0.066
Equal in Folate - 19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 6% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
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%
Contains more Choline +55.6%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +76.3%
Contains more Vitamin K +440%
Equal in Vitamin B2 - 0.066
Equal in Folate - 19

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
1
:
Contains more Starch +∞%
Contains more Sucrose +897.5%
Contains more Glucose +299%
Contains more Fructose +303.3%
Contains more Maltose +1100%
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
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 Sucrose +897.5%
Contains more Glucose +299%
Contains more Fructose +303.3%
Contains more Maltose +1100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Dates Opinion
Net carbs 20.24g 67.03g Dates
Protein 1.09g 2.45g Dates
Fats 0.33g 0.39g Dates
Carbs 22.84g 75.03g Dates
Calories 89kcal 282kcal Dates
Starch 5.38g Banana
Fructose 4.85g 19.56g Dates
Sugar 12.23g 63.35g Banana
Fiber 2.6g 8g Dates
Calcium 5mg 39mg Dates
Iron 0.26mg 1.02mg Dates
Magnesium 27mg 43mg Dates
Phosphorus 22mg 62mg Dates
Potassium 358mg 656mg Dates
Sodium 1mg 2mg Banana
Zinc 0.15mg 0.29mg Dates
Copper 0.078mg 0.206mg Dates
Manganese 0.27mg 0.262mg Banana
Selenium 1µg 3µg Dates
Vitamin A 64IU 10IU Banana
Vitamin A RAE 3µg 0µg Banana
Vitamin E 0.1mg 0.05mg Banana
Vitamin C 8.7mg 0.4mg Banana
Vitamin B1 0.031mg 0.052mg Dates
Vitamin B2 0.073mg 0.066mg Banana
Vitamin B3 0.665mg 1.274mg Dates
Vitamin B5 0.334mg 0.589mg Dates
Vitamin B6 0.367mg 0.165mg Banana
Folate 20µg 19µg Banana
Choline 9.8mg 6.3mg Banana
Vitamin K 0.5µg 2.7µg Dates
Tryptophan 0.009mg 0.012mg Dates
Threonine 0.028mg 0.043mg Dates
Isoleucine 0.028mg 0.049mg Dates
Leucine 0.068mg 0.084mg Dates
Lysine 0.05mg 0.066mg Dates
Methionine 0.008mg 0.022mg Dates
Phenylalanine 0.049mg 0.05mg Dates
Valine 0.047mg 0.071mg Dates
Histidine 0.077mg 0.032mg Banana
Saturated Fat 0.112g 0.032g Dates
Monounsaturated Fat 0.032g 0.036g Dates
Polyunsaturated fat 0.073g 0.019g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Dates
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
15%
Banana
12%
Dates
Minerals Daily Need Coverage Score
14%
Banana
29%
Dates

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. 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.