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Dates vs Common plum - In-Depth Nutrition Comparison

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What are the main differences between Dates and Common plum?

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

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

Infographic

Dates  vs Common plum 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
:
Contains more Iron +500%
Contains more Calcium +550%
Contains more Potassium +317.8%
Contains more Magnesium +514.3%
Contains more Copper +261.4%
Contains more Zinc +190%
Contains more Phosphorus +287.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +500%
Contains more Calcium +550%
Contains more Potassium +317.8%
Contains more Magnesium +514.3%
Contains more Copper +261.4%
Contains more Zinc +190%
Contains more Phosphorus +287.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 C +2275%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin K +137%
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 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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 C +2275%
Contains more Vitamin A +3350%
Contains more Vitamin E +420%
Contains more Vitamin K +137%

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
9
Common plum
Mineral Summary Score
30
Dates
7
Common plum

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
4%
Common plum
Carbohydrates
75%
Dates
11%
Common plum
Fats
2%
Dates
1%
Common plum

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 Common plum
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat 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 Common plum
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 richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 11)
Which food contains less Sugars?
Common plum
Common plum contains less Sugars (difference - 53.43g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $1.5)
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 Common plum Opinion
Calories 282 46 Dates
Protein 2.45 0.7 Dates
Fats 0.39 0.28 Dates
Vitamin C 0.4 9.5 Common plum
Carbs 75.03 11.42 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.17 Dates
Calcium 39 6 Dates
Potassium 656 157 Dates
Magnesium 43 7 Dates
Sugars 63.35 9.92 Common plum
Fiber 8 1.4 Dates
Copper 0.206 0.057 Dates
Zinc 0.29 0.1 Dates
Starch 0 Common plum
Phosphorus 62 16 Dates
Sodium 2 0 Common plum
Vitamin A 10 345 Common plum
Vitamin E 0.05 0.26 Common plum
Vitamin D 0 0
Vitamin B1 0.052 0.028 Dates
Vitamin B2 0.066 0.026 Dates
Vitamin B3 1.274 0.417 Dates
Vitamin B5 0.589 0.135 Dates
Vitamin B6 0.165 0.029 Dates
Vitamin B12 0 0
Vitamin K 2.7 6.4 Common plum
Folate 19 5 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.017 Common plum
Monounsaturated Fat 0.036 0.134 Common plum
Polyunsaturated fat 0.019 0.044 Common plum
Tryptophan 0.012 0.009 Dates
Threonine 0.043 0.01 Dates
Isoleucine 0.049 0.014 Dates
Leucine 0.084 0.015 Dates
Lysine 0.066 0.016 Dates
Methionine 0.022 0.008 Dates
Phenylalanine 0.05 0.014 Dates
Valine 0.071 0.016 Dates
Histidine 0.032 0.009 Dates
Fructose 19.56 3.07 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. Common 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.