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

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 C +2275%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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 +2275%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
4%
Common plum
15%
Dates
Carbohydrates
11%
Common plum
75%
Dates
Fats
1%
Common plum
2%
Dates

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Common plum
Common plum contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Common plum Dates Opinion
Calories 46 282 Dates
Protein 0.7 2.45 Dates
Fats 0.28 0.39 Dates
Vitamin C 9.5 0.4 Common plum
Carbs 11.42 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 1.02 Dates
Calcium 6 39 Dates
Potassium 157 656 Dates
Magnesium 7 43 Dates
Sugars 9.92 63.35 Common plum
Fiber 1.4 8 Dates
Copper 0.057 0.206 Dates
Zinc 0.1 0.29 Dates
Starch 0 Common plum
Phosphorus 16 62 Dates
Sodium 0 2 Common plum
Vitamin A 345 10 Common plum
Vitamin E 0.26 0.05 Common plum
Vitamin D 0 0
Vitamin B1 0.028 0.052 Dates
Vitamin B2 0.026 0.066 Dates
Vitamin B3 0.417 1.274 Dates
Vitamin B5 0.135 0.589 Dates
Vitamin B6 0.029 0.165 Dates
Vitamin B12 0 0
Vitamin K 6.4 2.7 Common plum
Folate 5 19 Dates
Trans Fat 0 0
Saturated Fat 0.017 0.032 Common plum
Monounsaturated Fat 0.134 0.036 Common plum
Polyunsaturated fat 0.044 0.019 Common plum
Tryptophan 0.009 0.012 Dates
Threonine 0.01 0.043 Dates
Isoleucine 0.014 0.049 Dates
Leucine 0.015 0.084 Dates
Lysine 0.016 0.066 Dates
Methionine 0.008 0.022 Dates
Phenylalanine 0.014 0.05 Dates
Valine 0.016 0.071 Dates
Histidine 0.009 0.032 Dates
Fructose 3.07 19.56 Dates

References

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