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Dates vs. Plantain — In-Depth Nutrition Comparison

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A recap on differences between Dates and Plantain

  • Dates are higher in Fiber, Copper, Vitamin B5, Potassium, and Iron, yet Plantain is higher in Vitamin C, and Vitamin B6.
  • Dates covers your daily Fiber needs 23% more than Plantain.
  • Dates contain 20 times more Calcium than Plantain. While Dates contain 39mg of Calcium, Plantain contains only 2mg.

Food varieties used in this article are Dates, deglet noor and Plantains, cooked.

Infographic

Dates  vs Plantain 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.
Contains more Calcium +1850%
Contains more Iron +75.9%
Contains more Magnesium +34.4%
Contains more Phosphorus +121.4%
Contains more Potassium +41.1%
Contains less Sodium -60%
Contains more Zinc +123.1%
Contains more Copper +212.1%
Contains more Selenium +114.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1850%
Contains more Iron +75.9%
Contains more Magnesium +34.4%
Contains more Phosphorus +121.4%
Contains more Potassium +41.1%
Contains less Sodium -60%
Contains more Zinc +123.1%
Contains more Copper +212.1%
Contains more Selenium +114.3%

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 B1 +13%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +68.5%
Contains more Vitamin B5 +152.8%
Contains more Vitamin K +285.7%
Contains more Vitamin A +8990%
Contains more Vitamin E +160%
Contains more Vitamin C +2625%
Contains more Vitamin B6 +45.5%
Contains more Folate +36.8%
Contains more Choline +101.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +68.5%
Contains more Vitamin B5 +152.8%
Contains more Vitamin K +285.7%
Contains more Vitamin A +8990%
Contains more Vitamin E +160%
Contains more Vitamin C +2625%
Contains more Vitamin B6 +45.5%
Contains more Folate +36.8%
Contains more Choline +101.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +210.1%
Contains more Fats +116.7%
Contains more Carbs +140.9%
Contains more Other +175.9%
Contains more Water +227.8%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +210.1%
Contains more Fats +116.7%
Contains more Carbs +140.9%
Contains more Other +175.9%
Contains more Water +227.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +73.7%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +73.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Plantain Opinion
Net carbs 67.03g 28.85g Dates
Protein 2.45g 0.79g Dates
Fats 0.39g 0.18g Dates
Carbs 75.03g 31.15g Dates
Calories 282kcal 116kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 14g Plantain
Fiber 8g 2.3g Dates
Calcium 39mg 2mg Dates
Iron 1.02mg 0.58mg Dates
Magnesium 43mg 32mg Dates
Phosphorus 62mg 28mg Dates
Potassium 656mg 465mg Dates
Sodium 2mg 5mg Dates
Zinc 0.29mg 0.13mg Dates
Copper 0.206mg 0.066mg Dates
Manganese 0.262mg Dates
Selenium 3µg 1.4µg Dates
Vitamin A 10IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.05mg 0.13mg Plantain
Vitamin C 0.4mg 10.9mg Plantain
Vitamin B1 0.052mg 0.046mg Dates
Vitamin B2 0.066mg 0.052mg Dates
Vitamin B3 1.274mg 0.756mg Dates
Vitamin B5 0.589mg 0.233mg Dates
Vitamin B6 0.165mg 0.24mg Plantain
Folate 19µg 26µg Plantain
Choline 6.3mg 12.7mg Plantain
Vitamin K 2.7µg 0.7µg Dates
Tryptophan 0.012mg 0.009mg Dates
Threonine 0.043mg 0.021mg Dates
Isoleucine 0.049mg 0.022mg Dates
Leucine 0.084mg 0.036mg Dates
Lysine 0.066mg 0.037mg Dates
Methionine 0.022mg 0.01mg Dates
Phenylalanine 0.05mg 0.027mg Dates
Valine 0.071mg 0.028mg Dates
Histidine 0.032mg 0.039mg Plantain
Saturated Fat 0.032g 0.069g Dates
Monounsaturated Fat 0.036g 0.015g Dates
Polyunsaturated fat 0.019g 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Plantain
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
18%
Plantain
Minerals Daily Need Coverage Score
29%
Dates
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 49.35g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 5)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.037g)
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.