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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Banana
1
:
Contains less Sodium -50%
Contains more Iron +292.3%
Contains more Calcium +680%
Contains more Potassium +83.2%
Contains more Magnesium +59.3%
Contains more Copper +164.1%
Contains more Zinc +93.3%
Contains more Phosphorus +181.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -50%
Contains more Iron +292.3%
Contains more Calcium +680%
Contains more Potassium +83.2%
Contains more Magnesium +59.3%
Contains more Copper +164.1%
Contains more Zinc +93.3%
Contains more Phosphorus +181.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Banana
6
:
Contains more Vitamin C +2075%
Contains more Vitamin A +540%
Contains more Vitamin E +100%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +122.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +2075%
Contains more Vitamin A +540%
Contains more Vitamin E +100%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +122.4%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 89kcal 282kcal Dates
Protein 1.09g 2.45g Dates
Fats 0.33g 0.39g Dates
Vitamin C 8.7mg 0.4mg Banana
Net carbs 20.24g 67.03g Dates
Carbs 22.84g 75.03g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.26mg 1.02mg Dates
Calcium 5mg 39mg Dates
Potassium 358mg 656mg Dates
Magnesium 27mg 43mg Dates
Sugar 12.23g 63.35g Banana
Fiber 2.6g 8g Dates
Copper 0.078mg 0.206mg Dates
Zinc 0.15mg 0.29mg Dates
Starch 5.38g g Banana
Phosphorus 22mg 62mg Dates
Sodium 1mg 2mg Banana
Vitamin A 64IU 10IU Banana
Vitamin E 0.1mg 0.05mg Banana
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 2.7µg Dates
Folate 20µg 19µg Banana
Trans Fat 0g 0g
Saturated Fat 0.112g 0.032g Dates
Monounsaturated Fat 0.032g 0.036g Dates
Polyunsaturated fat 0.073g 0.019g Banana
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
Fructose 4.85g 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Banana
12
Dates
Mineral Summary Score
13
Banana
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Banana
15%
Dates
Carbohydrates
23%
Banana
75%
Dates
Fats
2%
Banana
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.