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Common plum vs Dates - In-Depth Nutrition Comparison

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What are the main differences between Common plum and Dates ?

  • Common plum is richer in Vitamin C, while Dates are higher in Fiber, Copper, Potassium, Iron, Vitamin B6, Manganese, Vitamin B5, Magnesium, and Phosphorus.
  • Dates ' daily need coverage for Fiber is 26% higher.
  • Dates have 24 times less Vitamin C than Common plum. Common plum has 9.5mg of Vitamin C, while Dates have 0.4mg.

We used Plums, raw and Dates, deglet noor types in this comparison.

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Common plum 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
Contains less Sodium -100%
Contains more Calcium +550%
Contains more Iron +500%
Contains more Magnesium +514.3%
Contains more Phosphorus +287.5%
Contains more Potassium +317.8%
Contains more Zinc +190%
Contains more Copper +261.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -100%
Contains more Calcium +550%
Contains more Iron +500%
Contains more Magnesium +514.3%
Contains more Phosphorus +287.5%
Contains more Potassium +317.8%
Contains more Zinc +190%
Contains more Copper +261.4%

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
:
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin C +2275%
Contains more Vitamin K +137%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +205.5%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +469%
Contains more Folate +280%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 +3350%
Contains more Vitamin E +420%
Contains more Vitamin C +2275%
Contains more Vitamin K +137%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +205.5%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +469%
Contains more Folate +280%

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.
Common plum Dates
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Common plum Dates Opinion
Net carbs 10.02g 67.03g Dates
Protein 0.7g 2.45g Dates
Fats 0.28g 0.39g Dates
Carbs 11.42g 75.03g Dates
Calories 46kcal 282kcal Dates
Starch 0g g Common plum
Fructose 3.07g 19.56g Dates
Sugar 9.92g 63.35g Common plum
Fiber 1.4g 8g Dates
Calcium 6mg 39mg Dates
Iron 0.17mg 1.02mg Dates
Magnesium 7mg 43mg Dates
Phosphorus 16mg 62mg Dates
Potassium 157mg 656mg Dates
Sodium 0mg 2mg Common plum
Zinc 0.1mg 0.29mg Dates
Copper 0.057mg 0.206mg Dates
Vitamin A 345IU 10IU Common plum
Vitamin E 0.26mg 0.05mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.5mg 0.4mg Common plum
Vitamin B1 0.028mg 0.052mg Dates
Vitamin B2 0.026mg 0.066mg Dates
Vitamin B3 0.417mg 1.274mg Dates
Vitamin B5 0.135mg 0.589mg Dates
Vitamin B6 0.029mg 0.165mg Dates
Folate 5µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 2.7µg Common plum
Tryptophan 0.009mg 0.012mg Dates
Threonine 0.01mg 0.043mg Dates
Isoleucine 0.014mg 0.049mg Dates
Leucine 0.015mg 0.084mg Dates
Lysine 0.016mg 0.066mg Dates
Methionine 0.008mg 0.022mg Dates
Phenylalanine 0.014mg 0.05mg Dates
Valine 0.016mg 0.071mg Dates
Histidine 0.009mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.032g Common plum
Monounsaturated Fat 0.134g 0.036g Common plum
Polyunsaturated fat 0.044g 0.019g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9
Common plum
12
Dates
Mineral Summary Score
7
Common plum
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
4%
Common plum
15%
Dates
Carbohydrates
11%
Common plum
75%
Dates
Fats
1%
Common plum
2%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 53.43g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $1.5)
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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.