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Cooking plantain vs Dates - In-Depth Nutrition Comparison

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The main differences between Cooking plantain and Dates

  • Cooking plantain is richer in Vitamin C and Vitamin B6, yet Dates are richer in Fiber, Copper, Vitamin B5, Vitamin A and Iron.
  • Daily need coverage for Fiber from Dates is 23% higher.
  • Cooking plantain contains 46 times more Vitamin C than Dates . Cooking plantain contains 18.4mg of Vitamin C, while Dates contain 0.4mg.

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

Infographic

Cooking plantain 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 more Iron +70%
Contains more Calcium +1200%
Contains more Potassium +31.5%
Contains more Magnesium +16.2%
Contains more Copper +154.3%
Contains more Zinc +107.1%
Contains more Phosphorus +82.4%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +70%
Contains more Calcium +1200%
Contains more Potassium +31.5%
Contains more Magnesium +16.2%
Contains more Copper +154.3%
Contains more Zinc +107.1%
Contains more Phosphorus +82.4%
Contains less Sodium -50%

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 +4500%
Contains more Vitamin A +11170%
Contains more Vitamin E +180%
Contains more Vitamin B6 +81.2%
Contains more Folate +15.8%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +126.5%
Contains more Vitamin K +285.7%
Equal in Vitamin B1 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
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 +4500%
Contains more Vitamin A +11170%
Contains more Vitamin E +180%
Contains more Vitamin B6 +81.2%
Contains more Folate +15.8%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +126.5%
Contains more Vitamin K +285.7%
Equal in Vitamin B1 - 0.052

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
23
Cooking plantain
12
Dates
Mineral Summary Score
17
Cooking plantain
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
8%
Cooking plantain
15%
Dates
Carbohydrates
32%
Cooking plantain
75%
Dates
Fats
2%
Cooking plantain
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.
Cooking plantain Dates
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index 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
Cooking plantain 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 contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.111g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (difference - 48.35g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 5)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $2)
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 Cooking plantain Dates Opinion
Calories 122 282 Dates
Protein 1.3 2.45 Dates
Fats 0.37 0.39 Dates
Vitamin C 18.4 0.4 Cooking plantain
Carbs 31.89 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 1.02 Dates
Calcium 3 39 Dates
Potassium 499 656 Dates
Magnesium 37 43 Dates
Sugars 15 63.35 Cooking plantain
Fiber 2.3 8 Dates
Copper 0.081 0.206 Dates
Zinc 0.14 0.29 Dates
Starch
Phosphorus 34 62 Dates
Sodium 4 2 Dates
Vitamin A 1127 10 Cooking plantain
Vitamin E 0.14 0.05 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.052
Vitamin B2 0.054 0.066 Dates
Vitamin B3 0.686 1.274 Dates
Vitamin B5 0.26 0.589 Dates
Vitamin B6 0.299 0.165 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 2.7 Dates
Folate 22 19 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.032 Dates
Monounsaturated Fat 0.032 0.036 Dates
Polyunsaturated fat 0.069 0.019 Cooking plantain
Tryptophan 0.015 0.012 Cooking plantain
Threonine 0.034 0.043 Dates
Isoleucine 0.036 0.049 Dates
Leucine 0.059 0.084 Dates
Lysine 0.06 0.066 Dates
Methionine 0.017 0.022 Dates
Phenylalanine 0.044 0.05 Dates
Valine 0.046 0.071 Dates
Histidine 0.064 0.032 Cooking plantain
Fructose 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. Cooking plantain - 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.