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  6. Plantain raw vs. Dates

Plantain raw vs. Dates — In-Depth Nutrition Comparison

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The main differences between plantain raw and dates

  • Plantain raw is richer in vitamin A, vitamin C, and vitamin B6, yet dates are richer in fiber, copper, vitamin B5, and iron.
  • Daily need coverage for fiber for dates is 23% higher.
  • Plantain raw contains 113 times more vitamin A than dates. Plantain raw contains 1127IU of vitamin A, while dates contain 10IU.

Food types used in this article are Plantains, raw and Dates, deglet noor.

Infographic

Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Dates
Dates
10
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 more MagnesiumMagnesium +16.2%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +70%
Contains more CopperCopper +154.3%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +82.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Dates
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 +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more FolateFolate +15.8%
Contains more CholineCholine +114.3%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B5Vitamin B5 +126.5%
Contains more Vitamin KVitamin K +285.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Dates DV% diff.
Fructose 19.56g 24%
Fiber 2.3g 8g 23%
Vitamin C 18.4mg 0.4mg 20%
Carbs 31.89g 75.03g 14%
Copper 0.081mg 0.206mg 14%
Manganese 0.262mg 11%
Vitamin B6 0.299mg 0.165mg 10%
Calories 122kcal 282kcal 8%
Vitamin B5 0.26mg 0.589mg 7%
Vitamin A 56µg 0µg 6%
Potassium 499mg 656mg 5%
Iron 0.6mg 1.02mg 5%
Calcium 3mg 39mg 4%
Phosphorus 34mg 62mg 4%
Vitamin B3 0.686mg 1.274mg 4%
Selenium 1.5µg 3µg 3%
Vitamin K 0.7µg 2.7µg 2%
Protein 1.3g 2.45g 2%
Magnesium 37mg 43mg 1%
Zinc 0.14mg 0.29mg 1%
Choline 13.5mg 6.3mg 1%
Vitamin E 0.14mg 0.05mg 1%
Folate 22µg 19µg 1%
Vitamin B2 0.054mg 0.066mg 1%
Saturated fat 0.143g 0.032g 1%
Fats 0.37g 0.39g 0%
Net carbs 29.59g 67.03g N/A
Sugar 15g 63.35g N/A
Sodium 4mg 2mg 0%
Vitamin B1 0.052mg 0.052mg 0%
Monounsaturated fat 0.032g 0.036g 0%
Polyunsaturated fat 0.069g 0.019g 0%
Tryptophan 0.015mg 0.012mg 0%
Threonine 0.034mg 0.043mg 0%
Isoleucine 0.036mg 0.049mg 0%
Leucine 0.059mg 0.084mg 0%
Lysine 0.06mg 0.066mg 0%
Methionine 0.017mg 0.022mg 0%
Phenylalanine 0.044mg 0.05mg 0%
Valine 0.046mg 0.071mg 0%
Histidine 0.064mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Dates
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 +218%
Contains more ProteinProtein +88.5%
Contains more CarbsCarbs +135.3%
Contains more OtherOther +37.9%
~equal in Fats ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Dates
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 +263.2%
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +12.5%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.