Plantain vs. Dates — In-Depth Nutrition Comparison
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A recap on the differences between plantains and dates
- Plantains are higher in vitamin A, vitamin C, and vitamin B6, yet dates are higher in fiber, copper, vitamin B5, potassium, and iron.
- Dates cover your daily fiber needs 23% more than plantains.
- Plantains contain 91 times more vitamin A than dates. While plantains contain 909IU of vitamin A, dates contain only 10IU.
Food varieties used in this article are Plantains, cooked and Dates, deglet noor.
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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.
| Contains more MagnesiumMagnesium | +34.4% |
| Contains more CalciumCalcium | +1850% |
| Contains more PotassiumPotassium | +41.1% |
| Contains more IronIron | +75.9% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +123.1% |
| Contains more PhosphorusPhosphorus | +121.4% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +114.3% |
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.
| Contains more Vitamin CVitamin C | +2625% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +160% |
| Contains more Vitamin B6Vitamin B6 | +45.5% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +101.6% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more Vitamin B2Vitamin B2 | +26.9% |
| Contains more Vitamin B3Vitamin B3 | +68.5% |
| Contains more Vitamin B5Vitamin B5 | +152.8% |
| Contains more Vitamin KVitamin K | +285.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Fiber | 2.3g | 8g | 23% |
| Copper | 0.066mg | 0.206mg | 16% |
| Carbs | 31.15g | 75.03g | 15% |
| Vitamin C | 10.9mg | 0.4mg | 12% |
| Manganese | 0.262mg | 11% | |
| Calories | 116kcal | 282kcal | 8% |
| Vitamin B5 | 0.233mg | 0.589mg | 7% |
| Vitamin B6 | 0.24mg | 0.165mg | 6% |
| Iron | 0.58mg | 1.02mg | 6% |
| Potassium | 465mg | 656mg | 6% |
| Phosphorus | 28mg | 62mg | 5% |
| Vitamin A | 45µg | 0µg | 5% |
| Calcium | 2mg | 39mg | 4% |
| Vitamin B3 | 0.756mg | 1.274mg | 3% |
| Magnesium | 32mg | 43mg | 3% |
| Selenium | 1.4µg | 3µg | 3% |
| Protein | 0.79g | 2.45g | 3% |
| Folate | 26µg | 19µg | 2% |
| Vitamin K | 0.7µg | 2.7µg | 2% |
| Zinc | 0.13mg | 0.29mg | 1% |
| Choline | 12.7mg | 6.3mg | 1% |
| Vitamin B2 | 0.052mg | 0.066mg | 1% |
| Vitamin E | 0.13mg | 0.05mg | 1% |
| Vitamin B1 | 0.046mg | 0.052mg | 1% |
| Fats | 0.18g | 0.39g | 0% |
| Net carbs | 28.85g | 67.03g | N/A |
| Sugar | 14g | 63.35g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Saturated fat | 0.069g | 0.032g | 0% |
| Monounsaturated fat | 0.015g | 0.036g | 0% |
| Polyunsaturated fat | 0.033g | 0.019g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.021mg | 0.043mg | 0% |
| Isoleucine | 0.022mg | 0.049mg | 0% |
| Leucine | 0.036mg | 0.084mg | 0% |
| Lysine | 0.037mg | 0.066mg | 0% |
| Methionine | 0.01mg | 0.022mg | 0% |
| Phenylalanine | 0.027mg | 0.05mg | 0% |
| Valine | 0.028mg | 0.071mg | 0% |
| Histidine | 0.039mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +227.8% |
| Contains more ProteinProtein | +210.1% |
| Contains more FatsFats | +116.7% |
| Contains more CarbsCarbs | +140.9% |
| Contains more OtherOther | +175.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +73.7% |
| Contains less Sat. FatSaturated fat | -53.6% |
| Contains more Mono. FatMonounsaturated fat | +140% |
