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Dates vs Banana - In-Depth Nutrition Comparison

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What are the differences between Dates and Banana?

  • Dates are higher in Fiber, Copper, Iron, Potassium, Phosphorus, and Vitamin B5, yet Banana is higher in Vitamin B6, and Vitamin C.
  • Dates ' daily need coverage for Fiber is 22% more.
  • Dates have 4 times more Iron than Banana. While Dates have 1.02mg of Iron, Banana has only 0.26mg.

We used Dates, deglet noor and Bananas, raw types in this article.

Infographic

Dates  vs Banana 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
:
1
Banana
Contains more Calcium +680%
Contains more Iron +292.3%
Contains more Magnesium +59.3%
Contains more Phosphorus +181.8%
Contains more Potassium +83.2%
Contains more Zinc +93.3%
Contains more Copper +164.1%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Contains more Calcium +680%
Contains more Iron +292.3%
Contains more Magnesium +59.3%
Contains more Phosphorus +181.8%
Contains more Potassium +83.2%
Contains more Zinc +93.3%
Contains more Copper +164.1%
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
:
6
Banana
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +76.3%
Contains more Vitamin K +440%
Contains more Vitamin A +540%
Contains more Vitamin E +100%
Contains more Vitamin C +2075%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +122.4%
Equal in Folate - 20
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +76.3%
Contains more Vitamin K +440%
Contains more Vitamin A +540%
Contains more Vitamin E +100%
Contains more Vitamin C +2075%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +122.4%
Equal in Folate - 20

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.
Dates Banana
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Banana Opinion
Net carbs 67.03g 20.24g Dates
Protein 2.45g 1.09g Dates
Fats 0.39g 0.33g Dates
Carbs 75.03g 22.84g Dates
Calories 282kcal 89kcal Dates
Starch g 5.38g Banana
Fructose 19.56g 4.85g Dates
Sugar 63.35g 12.23g Banana
Fiber 8g 2.6g Dates
Calcium 39mg 5mg Dates
Iron 1.02mg 0.26mg Dates
Magnesium 43mg 27mg Dates
Phosphorus 62mg 22mg Dates
Potassium 656mg 358mg Dates
Sodium 2mg 1mg Banana
Zinc 0.29mg 0.15mg Dates
Copper 0.206mg 0.078mg Dates
Vitamin A 10IU 64IU Banana
Vitamin E 0.05mg 0.1mg Banana
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 8.7mg Banana
Vitamin B1 0.052mg 0.031mg Dates
Vitamin B2 0.066mg 0.073mg Banana
Vitamin B3 1.274mg 0.665mg Dates
Vitamin B5 0.589mg 0.334mg Dates
Vitamin B6 0.165mg 0.367mg Banana
Folate 19µg 20µg Banana
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.5µg Dates
Tryptophan 0.012mg 0.009mg Dates
Threonine 0.043mg 0.028mg Dates
Isoleucine 0.049mg 0.028mg Dates
Leucine 0.084mg 0.068mg Dates
Lysine 0.066mg 0.05mg Dates
Methionine 0.022mg 0.008mg Dates
Phenylalanine 0.05mg 0.049mg Dates
Valine 0.071mg 0.047mg Dates
Histidine 0.032mg 0.077mg Banana
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.112g Dates
Monounsaturated Fat 0.036g 0.032g Dates
Polyunsaturated fat 0.019g 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12
Dates
16
Banana
Mineral Summary Score
30
Dates
13
Banana

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
15%
Dates
7%
Banana
Carbohydrates
75%
Dates
23%
Banana
Fats
2%
Dates
2%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 51.12g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.