Dates vs. Plantain — In-Depth Nutrition Comparison
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A recap on the differences between dates and plantains
- Dates are higher in fiber, copper, vitamin B5, potassium, and iron, yet plantains are higher in vitamin A, vitamin C, and vitamin B6.
- Dates cover your daily fiber needs 23% more than plantains.
- Dates contain 20 times more calcium than plantains. While dates contain 39mg of calcium, plantains contain only 2mg.
Food varieties used in this article are Dates, deglet noor and Plantains, cooked.
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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 | +34.4% |
| Contains more CalciumCalcium | +1850% |
| Contains more PotassiumPotassium | +41.1% |
| Contains more IronIron | +75.9% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +123.1% |
| Contains more PhosphorusPhosphorus | +121.4% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +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 B1Vitamin B1 | +13% |
| Contains more Vitamin B2Vitamin B2 | +26.9% |
| Contains more Vitamin B3Vitamin B3 | +68.5% |
| Contains more Vitamin B5Vitamin B5 | +152.8% |
| Contains more Vitamin KVitamin K | +285.7% |
| Contains more Vitamin CVitamin C | +2625% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +160% |
| Contains more Vitamin B6Vitamin B6 | +45.5% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +101.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 2.3g | 23% |
| Copper | 0.206mg | 0.066mg | 16% |
| Carbs | 75.03g | 31.15g | 15% |
| Vitamin C | 0.4mg | 10.9mg | 12% |
| Manganese | 0.262mg | 11% | |
| Calories | 282kcal | 116kcal | 8% |
| Vitamin B5 | 0.589mg | 0.233mg | 7% |
| Vitamin B6 | 0.165mg | 0.24mg | 6% |
| Iron | 1.02mg | 0.58mg | 6% |
| Potassium | 656mg | 465mg | 6% |
| Phosphorus | 62mg | 28mg | 5% |
| Vitamin A | 0µg | 45µg | 5% |
| Calcium | 39mg | 2mg | 4% |
| Vitamin B3 | 1.274mg | 0.756mg | 3% |
| Magnesium | 43mg | 32mg | 3% |
| Selenium | 3µg | 1.4µg | 3% |
| Protein | 2.45g | 0.79g | 3% |
| Folate | 19µg | 26µg | 2% |
| Vitamin K | 2.7µg | 0.7µg | 2% |
| Zinc | 0.29mg | 0.13mg | 1% |
| Choline | 6.3mg | 12.7mg | 1% |
| Vitamin B2 | 0.066mg | 0.052mg | 1% |
| Vitamin E | 0.05mg | 0.13mg | 1% |
| Vitamin B1 | 0.052mg | 0.046mg | 1% |
| Fats | 0.39g | 0.18g | 0% |
| Net carbs | 67.03g | 28.85g | N/A |
| Sugar | 63.35g | 14g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Saturated fat | 0.032g | 0.069g | 0% |
| Monounsaturated fat | 0.036g | 0.015g | 0% |
| Polyunsaturated fat | 0.019g | 0.033g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.043mg | 0.021mg | 0% |
| Isoleucine | 0.049mg | 0.022mg | 0% |
| Leucine | 0.084mg | 0.036mg | 0% |
| Lysine | 0.066mg | 0.037mg | 0% |
| Methionine | 0.022mg | 0.01mg | 0% |
| Phenylalanine | 0.05mg | 0.027mg | 0% |
| Valine | 0.071mg | 0.028mg | 0% |
| Histidine | 0.032mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +210.1% |
| Contains more FatsFats | +116.7% |
| Contains more CarbsCarbs | +140.9% |
| Contains more OtherOther | +175.9% |
| Contains more WaterWater | +227.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53.6% |
| Contains more Mono. FatMonounsaturated fat | +140% |
| Contains more Poly. FatPolyunsaturated fat | +73.7% |
