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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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Dates Opinion
Calories 122kcal 282kcal Dates
Protein 1.3g 2.45g Dates
Fats 0.37g 0.39g Dates
Vitamin C 18.4mg 0.4mg Cooking plantain
Net carbs 29.59g 67.03g Dates
Carbs 31.89g 75.03g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 1.02mg Dates
Calcium 3mg 39mg Dates
Potassium 499mg 656mg Dates
Magnesium 37mg 43mg Dates
Sugar 15g 63.35g Cooking plantain
Fiber 2.3g 8g Dates
Copper 0.081mg 0.206mg Dates
Zinc 0.14mg 0.29mg Dates
Starch g g
Phosphorus 34mg 62mg Dates
Sodium 4mg 2mg Dates
Vitamin A 1127IU 10IU Cooking plantain
Vitamin E 0.14mg 0.05mg Cooking plantain
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.052mg
Vitamin B2 0.054mg 0.066mg Dates
Vitamin B3 0.686mg 1.274mg Dates
Vitamin B5 0.26mg 0.589mg Dates
Vitamin B6 0.299mg 0.165mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 2.7µg Dates
Folate 22µg 19µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g 0.032g Dates
Monounsaturated Fat 0.032g 0.036g Dates
Polyunsaturated fat 0.069g 0.019g Cooking plantain
Tryptophan 0.015mg 0.012mg Cooking plantain
Threonine 0.034mg 0.043mg Dates
Isoleucine 0.036mg 0.049mg Dates
Leucine 0.059mg 0.084mg Dates
Lysine 0.06mg 0.066mg Dates
Methionine 0.017mg 0.022mg Dates
Phenylalanine 0.044mg 0.05mg Dates
Valine 0.046mg 0.071mg Dates
Histidine 0.064mg 0.032mg Cooking plantain
Fructose g 19.56g Dates

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
8%
Cooking plantain
15%
Dates
Carbohydrates
32%
Cooking plantain
75%
Dates
Fats
2%
Cooking plantain
2%
Dates

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 is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

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