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  6. Dates vs. Plum

Dates vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between Dates and Plum?

  • Dates are richer in Fiber, Copper, Potassium, Iron, Vitamin B6, Manganese, Vitamin B5, Magnesium, and Phosphorus, while Plum is higher in Vitamin C.
  • Dates ' daily need coverage for Fiber is 26% higher.
  • Plum has 6 times less Magnesium than Dates . Dates have 43mg of Magnesium, while Plum has 7mg.

We used Dates, deglet noor and Plums, raw types in this comparison.

Infographic

Dates vs Plum infographic
Infographic link

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
Dates
9
:
1
Plum
Plum
Contains more Calcium +550%
Contains more Iron +500%
Contains more Magnesium +514.3%
Contains more Phosphorus +287.5%
Contains more Potassium +317.8%
Contains more Zinc +190%
Contains more Copper +261.4%
Contains more Manganese +403.8%
Contains more Selenium +∞%
Contains less Sodium -100%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +550%
Contains more Iron +500%
Contains more Magnesium +514.3%
Contains more Phosphorus +287.5%
Contains more Potassium +317.8%
Contains more Zinc +190%
Contains more Copper +261.4%
Contains more Manganese +403.8%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Dates
6
:
4
Plum
Plum
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +205.5%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +469%
Contains more Folate +280%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin C +2275%
Contains more Vitamin K +137%
Dates
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%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +205.5%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +469%
Contains more Folate +280%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin C +2275%
Contains more Vitamin K +137%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Plum
Plum
Contains more Protein +250%
Contains more Fats +39.3%
Contains more Carbs +557%
Contains more Other +332.4%
Contains more Water +324.9%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +250%
Contains more Fats +39.3%
Contains more Carbs +557%
Contains more Other +332.4%
Contains more Water +324.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
:
3
Plum
Plum
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +272.2%
Contains more Polyunsaturated fat +131.6%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +272.2%
Contains more Polyunsaturated fat +131.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Plum
Plum
Contains more Sucrose +1418.5%
Contains more Glucose +291.9%
Contains more Fructose +537.1%
Contains more Maltose +50%
Contains more Galactose +∞%
Dates
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
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Sucrose +1418.5%
Contains more Glucose +291.9%
Contains more Fructose +537.1%
Contains more Maltose +50%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Plum Opinion
Net carbs 67.03g 10.02g Dates
Protein 2.45g 0.7g Dates
Fats 0.39g 0.28g Dates
Carbs 75.03g 11.42g Dates
Calories 282kcal 46kcal Dates
Fructose 19.56g 3.07g Dates
Sugar 63.35g 9.92g Plum
Fiber 8g 1.4g Dates
Calcium 39mg 6mg Dates
Iron 1.02mg 0.17mg Dates
Magnesium 43mg 7mg Dates
Phosphorus 62mg 16mg Dates
Potassium 656mg 157mg Dates
Sodium 2mg 0mg Plum
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.057mg Dates
Manganese 0.262mg 0.052mg Dates
Selenium 3µg 0µg Dates
Vitamin A 10IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.05mg 0.26mg Plum
Vitamin C 0.4mg 9.5mg Plum
Vitamin B1 0.052mg 0.028mg Dates
Vitamin B2 0.066mg 0.026mg Dates
Vitamin B3 1.274mg 0.417mg Dates
Vitamin B5 0.589mg 0.135mg Dates
Vitamin B6 0.165mg 0.029mg Dates
Folate 19µg 5µg Dates
Vitamin K 2.7µg 6.4µg Plum
Tryptophan 0.012mg 0.009mg Dates
Threonine 0.043mg 0.01mg Dates
Isoleucine 0.049mg 0.014mg Dates
Leucine 0.084mg 0.015mg Dates
Lysine 0.066mg 0.016mg Dates
Methionine 0.022mg 0.008mg Dates
Phenylalanine 0.05mg 0.014mg Dates
Valine 0.071mg 0.016mg Dates
Histidine 0.032mg 0.009mg Dates
Saturated Fat 0.032g 0.017g Plum
Monounsaturated Fat 0.036g 0.134g Plum
Polyunsaturated fat 0.019g 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
9%
Plum
Minerals Daily Need Coverage Score
29%
Dates
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 53.43g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.