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  6. Plantain vs. Dates

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 909 IU of vitamin A, dates contain only 10 IU.

Food varieties used in this article are Plantains, cooked and Dates, deglet noor.

Infographic

Plantain 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Dates
Dates
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Dates 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%
Potassium 465mg 656mg 6%
Iron 0.58mg 1.02mg 6%
Vitamin B6 0.24mg 0.165mg 6%
Phosphorus 28mg 62mg 5%
Vitamin A 45µg 0µg 5%
Calcium 2mg 39mg 4%
Protein 0.79g 2.45g 3%
Magnesium 32mg 43mg 3%
Selenium 1.4µg 3µg 3%
Vitamin B3 0.756mg 1.274mg 3%
Vitamin K 0.7µg 2.7µg 2%
Folate 26µg 19µg 2%
Zinc 0.13mg 0.29mg 1%
Vitamin E 0.13mg 0.05mg 1%
Vitamin B1 0.046mg 0.052mg 1%
Vitamin B2 0.052mg 0.066mg 1%
Choline 12.7mg 6.3mg 1%
Weight per 100 calories 86g 35g N/A
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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 +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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 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 +73.7%
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +140%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.