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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
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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
9
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%
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +514.3%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +317.8%
Contains more IronIron +500%
Contains more CopperCopper +261.4%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +287.5%
Contains more ManganeseManganese +403.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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
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% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Plum
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +205.5%
Contains more Vitamin B5Vitamin B5 +336.3%
Contains more Vitamin B6Vitamin B6 +469%
Contains more FolateFolate +280%
Contains more CholineCholine +231.6%
Contains more Vitamin CVitamin C +2275%
Contains more Vitamin AVitamin A +3350%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin KVitamin K +137%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +250%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +557%
Contains more OtherOther +332.4%
Contains more WaterWater +324.9%

Fat Type Comparison

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

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
Plum
1
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 SucroseSucrose +1418.5%
Contains more GlucoseGlucose +291.9%
Contains more FructoseFructose +537.1%
Contains more MaltoseMaltose +50%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

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
Calories 282kcal 46kcal Dates
Protein 2.45g 0.7g Dates
Fats 0.39g 0.28g Dates
Vitamin C 0.4mg 9.5mg Plum
Net carbs 67.03g 10.02g Dates
Carbs 75.03g 11.42g Dates
Magnesium 43mg 7mg Dates
Calcium 39mg 6mg Dates
Potassium 656mg 157mg Dates
Iron 1.02mg 0.17mg Dates
Sugar 63.35g 9.92g Plum
Fiber 8g 1.4g Dates
Copper 0.206mg 0.057mg Dates
Zinc 0.29mg 0.1mg Dates
Phosphorus 62mg 16mg Dates
Sodium 2mg 0mg Plum
Vitamin A 10IU 345IU Plum
Vitamin A 0µg 17µg Plum
Vitamin E 0.05mg 0.26mg Plum
Manganese 0.262mg 0.052mg Dates
Selenium 3µg 0µg Dates
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
Vitamin K 2.7µg 6.4µg Plum
Folate 19µg 5µg Dates
Choline 6.3mg 1.9mg Dates
Saturated Fat 0.032g 0.017g Plum
Monounsaturated Fat 0.036g 0.134g Plum
Polyunsaturated fat 0.019g 0.044g 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
Fructose 19.56g 3.07g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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.