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Cornmeal vs. Dates — In-Depth Nutrition Comparison

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How are Cornmeal and Dates different?

  • Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, and Selenium, however, Dates are richer in Fiber, Potassium, Copper, and Vitamin B5.
  • Daily need coverage for Folate from Cornmeal is 48% higher.
  • Cornmeal contains 11 times more Vitamin B1 than Dates. While Cornmeal contains 0.551mg of Vitamin B1, Dates contain only 0.052mg.

Cornmeal, degermed, enriched, yellow and Dates, deglet noor are the varieties used in this article.

Infographic

Cornmeal 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" 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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Dates
6
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 IronIron +327.5%
Contains more ZincZinc +127.6%
Contains more PhosphorusPhosphorus +59.7%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +362%
Contains more CopperCopper +171.1%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +50.6%

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 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Dates
3
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% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +959.6%
Contains more Vitamin B2Vitamin B2 +478.8%
Contains more Vitamin B3Vitamin B3 +290%
Contains more FolateFolate +1000%
Contains more CholineCholine +36.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Dates
2
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 ProteinProtein +190.2%
Contains more FatsFats +348.7%
Contains more WaterWater +83.6%
Contains more OtherOther +213.7%
~equal in Carbs ~75.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Dates
1
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 Mono. FatMonounsaturated Fat +983.3%
Contains more Poly. FatPolyunsaturated fat +4257.9%
Contains less Sat. FatSaturated Fat -85.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +58.3%
Contains more SucroseSucrose +3405.9%
Contains more GlucoseGlucose +3448.2%
Contains more FructoseFructose +11405.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Dates
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Dates Opinion
Calories 370kcal 282kcal Cornmeal
Protein 7.11g 2.45g Cornmeal
Fats 1.75g 0.39g Cornmeal
Vitamin C 0mg 0.4mg Dates
Net carbs 75.55g 67.03g Cornmeal
Carbs 79.45g 75.03g Cornmeal
Magnesium 32mg 43mg Dates
Calcium 3mg 39mg Dates
Potassium 142mg 656mg Dates
Iron 4.36mg 1.02mg Cornmeal
Sugar 1.61g 63.35g Cornmeal
Fiber 3.9g 8g Dates
Copper 0.076mg 0.206mg Dates
Zinc 0.66mg 0.29mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 99mg 62mg Cornmeal
Sodium 7mg 2mg Dates
Vitamin A 214IU 10IU Cornmeal
Vitamin A 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.05mg Cornmeal
Manganese 0.174mg 0.262mg Dates
Selenium 10.5µg 3µg Cornmeal
Vitamin B1 0.551mg 0.052mg Cornmeal
Vitamin B2 0.382mg 0.066mg Cornmeal
Vitamin B3 4.968mg 1.274mg Cornmeal
Vitamin B5 0.24mg 0.589mg Dates
Vitamin B6 0.182mg 0.165mg Cornmeal
Vitamin K 0µg 2.7µg Dates
Folate 209µg 19µg Cornmeal
Choline 8.6mg 6.3mg Cornmeal
Saturated Fat 0.22g 0.032g Dates
Monounsaturated Fat 0.39g 0.036g Cornmeal
Polyunsaturated fat 0.828g 0.019g Cornmeal
Tryptophan 0.038mg 0.012mg Cornmeal
Threonine 0.172mg 0.043mg Cornmeal
Isoleucine 0.242mg 0.049mg Cornmeal
Leucine 1.006mg 0.084mg Cornmeal
Lysine 0.105mg 0.066mg Cornmeal
Methionine 0.162mg 0.022mg Cornmeal
Phenylalanine 0.366mg 0.05mg Cornmeal
Valine 0.337mg 0.071mg Cornmeal
Histidine 0.172mg 0.032mg Cornmeal
Fructose 0.17g 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Cornmeal
12%
Dates
Minerals Daily Need Coverage Score
37%
Cornmeal
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 61.74g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.