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Dates vs. Banana melon — In-Depth Nutrition Comparison

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How are dates and banana melon different?

  • Dates are higher in fiber, copper, potassium, vitamin B5, iron, manganese, vitamin B6, magnesium, and phosphorus; however, banana melon is richer in vitamin C.
  • Daily need coverage for fiber for dates is 31% higher.
  • Dates contain 8 times more vitamin B5 than banana melon. While dates contain 0.589mg of vitamin B5, banana melon contains only 0.07mg.

Dates, deglet noor and Melon, banana (Navajo) are the varieties used in this article.

Infographic

Dates vs Banana melon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 12% 7.9% 12% 3.8% 3.9% 1.4% 4.7% 2.2%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +368.6%
Contains more IronIron +385.7%
Contains more CopperCopper +488.6%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +588.9%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +627.8%
Contains more SeleniumSelenium +650%

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.
Dates
7
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% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 27% 0% 0% 0% 5% 4.2% 8.6% 4.2% 12% 0% 12% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +177%
Contains more Vitamin B5Vitamin B5 +741.4%
Contains more Vitamin B6Vitamin B6 +230%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1925%
Contains more Vitamin KVitamin K +81.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Dates Banana melon DV% diff.
Fiber 8g 0.3g 31%
Carbs 75.03g 4.06g 24%
Fructose 19.56g 2.06g 22%
Copper 0.206mg 0.035mg 19%
Potassium 656mg 140mg 15%
Calories 282kcal 21kcal 13%
Vitamin B5 0.589mg 0.07mg 10%
Iron 1.02mg 0.21mg 10%
Manganese 0.262mg 0.036mg 10%
Vitamin B6 0.165mg 0.05mg 9%
Vitamin C 0.4mg 8.1mg 9%
Phosphorus 62mg 9mg 8%
Magnesium 43mg 10mg 8%
Vitamin B3 1.274mg 0.46mg 5%
Selenium 3µg 0.4µg 5%
Vitamin B2 0.066mg 0.018mg 4%
Protein 2.45g 0.84g 3%
Calcium 39mg 13mg 3%
Vitamin B1 0.052mg 0.02mg 3%
Vitamin K 2.7µg 4.9µg 2%
Zinc 0.29mg 0.14mg 1%
Choline 6.3mg 1%
Fats 0.39g 0.2g 0%
Net carbs 67.03g 3.76g N/A
Sugar 63.35g 3.36g N/A
Sodium 2mg 11mg 0%
Vitamin E 0.05mg 0mg 0%
Folate 19µg 20µg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 95%
Protein: 0.84 g
Fats: 0.2 g
Carbs: 4.06 g
Water: 94.66 g
Other: 0.24 g
Contains more ProteinProtein +191.7%
Contains more FatsFats +95%
Contains more CarbsCarbs +1748%
Contains more OtherOther +566.7%
Contains more WaterWater +361.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
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
39% 61%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.3 g
Fructose: 2.06 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1428.5%
Contains more FructoseFructose +849.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Banana melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167629/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.