Dates vs. Plum — In-Depth Nutrition Comparison
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What are the main differences between dates and plums?
- Dates are richer in fiber, copper, potassium, iron, vitamin B6, manganese, vitamin B5, and magnesium, while plums are higher in vitamin C and vitamin A.
- Dates' daily need coverage for fiber is 26% higher.
- Plums have 6 times less magnesium than dates. Dates have 43mg of magnesium, while plums have 7mg.
- Plums have a higher glycemic index (53) than dates (42).
We used Dates, deglet noor and Plums, raw types in this comparison.
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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.
| 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.
| 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 | +∞% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more Vitamin KVitamin K | +137% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.4g | 26% |
| Fructose | 19.56g | 3.07g | 21% |
| Carbs | 75.03g | 11.42g | 21% |
| Copper | 0.206mg | 0.057mg | 17% |
| Potassium | 656mg | 157mg | 15% |
| Calories | 282kcal | 46kcal | 12% |
| Iron | 1.02mg | 0.17mg | 11% |
| Vitamin B6 | 0.165mg | 0.029mg | 10% |
| Vitamin C | 0.4mg | 9.5mg | 10% |
| Magnesium | 43mg | 7mg | 9% |
| Manganese | 0.262mg | 0.052mg | 9% |
| Vitamin B5 | 0.589mg | 0.135mg | 9% |
| Phosphorus | 62mg | 16mg | 7% |
| Vitamin B3 | 1.274mg | 0.417mg | 5% |
| Selenium | 3µg | 0µg | 5% |
| Folate | 19µg | 5µg | 4% |
| Protein | 2.45g | 0.7g | 4% |
| Vitamin B2 | 0.066mg | 0.026mg | 3% |
| Vitamin K | 2.7µg | 6.4µg | 3% |
| Calcium | 39mg | 6mg | 3% |
| Zinc | 0.29mg | 0.1mg | 2% |
| Vitamin B1 | 0.052mg | 0.028mg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Choline | 6.3mg | 1.9mg | 1% |
| Vitamin E | 0.05mg | 0.26mg | 1% |
| Fats | 0.39g | 0.28g | 0% |
| Net carbs | 67.03g | 10.02g | N/A |
| Sugar | 63.35g | 9.92g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Saturated fat | 0.032g | 0.017g | 0% |
| Monounsaturated fat | 0.036g | 0.134g | 0% |
| Polyunsaturated fat | 0.019g | 0.044g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.043mg | 0.01mg | 0% |
| Isoleucine | 0.049mg | 0.014mg | 0% |
| Leucine | 0.084mg | 0.015mg | 0% |
| Lysine | 0.066mg | 0.016mg | 0% |
| Methionine | 0.022mg | 0.008mg | 0% |
| Phenylalanine | 0.05mg | 0.014mg | 0% |
| Valine | 0.071mg | 0.016mg | 0% |
| Histidine | 0.032mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
