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Dates vs Cooking plantain - In-Depth Nutrition Comparison

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The main differences between Dates and Cooking plantain

  • Dates are richer in Fiber, Copper, Vitamin B5, and Iron, yet Cooking plantain is richer in Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Daily need coverage for Fiber from Dates is 23% higher.
  • Dates contain 3 times more Copper than Cooking plantain. Dates contain 0.206mg of Copper, while Cooking plantain contains 0.081mg.

Food types used in this article are Dates, deglet noor and Plantains, raw.

Infographic

Dates  vs Cooking plantain 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 Calcium +1200%
Contains more Iron +70%
Contains more Magnesium +16.2%
Contains more Phosphorus +82.4%
Contains more Potassium +31.5%
Contains less Sodium -50%
Contains more Zinc +107.1%
Contains more Copper +154.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +1200%
Contains more Iron +70%
Contains more Magnesium +16.2%
Contains more Phosphorus +82.4%
Contains more Potassium +31.5%
Contains less Sodium -50%
Contains more Zinc +107.1%
Contains more Copper +154.3%

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 B2 +22.2%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +126.5%
Contains more Vitamin K +285.7%
Contains more Vitamin A +11170%
Contains more Vitamin E +180%
Contains more Vitamin C +4500%
Contains more Vitamin B6 +81.2%
Contains more Folate +15.8%
Equal in Vitamin B1 - 0.052
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +126.5%
Contains more Vitamin K +285.7%
Contains more Vitamin A +11170%
Contains more Vitamin E +180%
Contains more Vitamin C +4500%
Contains more Vitamin B6 +81.2%
Contains more Folate +15.8%
Equal in Vitamin B1 - 0.052

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Cooking plantain
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Cooking plantain Opinion
Net carbs 67.03g 29.59g Dates
Protein 2.45g 1.3g Dates
Fats 0.39g 0.37g Dates
Carbs 75.03g 31.89g Dates
Calories 282kcal 122kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 15g Cooking plantain
Fiber 8g 2.3g Dates
Calcium 39mg 3mg Dates
Iron 1.02mg 0.6mg Dates
Magnesium 43mg 37mg Dates
Phosphorus 62mg 34mg Dates
Potassium 656mg 499mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.14mg Dates
Copper 0.206mg 0.081mg Dates
Vitamin A 10IU 1127IU Cooking plantain
Vitamin E 0.05mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 18.4mg Cooking plantain
Vitamin B1 0.052mg 0.052mg
Vitamin B2 0.066mg 0.054mg Dates
Vitamin B3 1.274mg 0.686mg Dates
Vitamin B5 0.589mg 0.26mg Dates
Vitamin B6 0.165mg 0.299mg Cooking plantain
Folate 19µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.7µg Dates
Tryptophan 0.012mg 0.015mg Cooking plantain
Threonine 0.043mg 0.034mg Dates
Isoleucine 0.049mg 0.036mg Dates
Leucine 0.084mg 0.059mg Dates
Lysine 0.066mg 0.06mg Dates
Methionine 0.022mg 0.017mg Dates
Phenylalanine 0.05mg 0.044mg Dates
Valine 0.071mg 0.046mg Dates
Histidine 0.032mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.143g Dates
Monounsaturated Fat 0.036g 0.032g Dates
Polyunsaturated fat 0.019g 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
23
Cooking plantain
Mineral Summary Score
30
Dates
17
Cooking plantain

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 food.
Protein
15%
Dates
8%
Cooking plantain
Carbohydrates
75%
Dates
32%
Cooking plantain
Fats
2%
Dates
2%
Cooking plantain

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.111g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 48.35g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 5)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $2)
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

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 to 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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.