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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
7%
Banana
Carbohydrates
75%
Dates
23%
Banana
Fats
2%
Dates
2%
Banana

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Banana
Banana contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Banana Opinion
Calories 282 89 Dates
Protein 2.45 1.09 Dates
Fats 0.39 0.33 Dates
Vitamin C 0.4 8.7 Banana
Carbs 75.03 22.84 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.26 Dates
Calcium 39 5 Dates
Potassium 656 358 Dates
Magnesium 43 27 Dates
Sugars 63.35 12.23 Banana
Fiber 8 2.6 Dates
Copper 0.206 0.078 Dates
Zinc 0.29 0.15 Dates
Starch 5.38 Banana
Phosphorus 62 22 Dates
Sodium 2 1 Banana
Vitamin A 10 64 Banana
Vitamin E 0.05 0.1 Banana
Vitamin D 0 0
Vitamin B1 0.052 0.031 Dates
Vitamin B2 0.066 0.073 Banana
Vitamin B3 1.274 0.665 Dates
Vitamin B5 0.589 0.334 Dates
Vitamin B6 0.165 0.367 Banana
Vitamin B12 0 0
Vitamin K 2.7 0.5 Dates
Folate 19 20 Banana
Trans Fat 0 0
Saturated Fat 0.032 0.112 Dates
Monounsaturated Fat 0.036 0.032 Dates
Polyunsaturated fat 0.019 0.073 Banana
Tryptophan 0.012 0.009 Dates
Threonine 0.043 0.028 Dates
Isoleucine 0.049 0.028 Dates
Leucine 0.084 0.068 Dates
Lysine 0.066 0.05 Dates
Methionine 0.022 0.008 Dates
Phenylalanine 0.05 0.049 Dates
Valine 0.071 0.047 Dates
Histidine 0.032 0.077 Banana
Fructose 19.56 4.85 Dates

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 of 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.