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  6. Dates vs. Plantain raw

Dates vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between dates and plantain raw

  • Dates are richer in fiber, copper, vitamin B5, and iron, yet plantain raw is richer in vitamin A, vitamin C, and vitamin B6.
  • Daily need coverage for fiber for dates is 23% higher.
  • Dates contain 3 times more copper than plantain raw. Dates contain 0.206mg of copper, while plantain raw contains 0.081mg.

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

Infographic

Dates vs Plantain raw 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.
Dates
Dates
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +16.2%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +70%
Contains more CopperCopper +154.3%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +82.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +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
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B5Vitamin B5 +126.5%
Contains more Vitamin KVitamin K +285.7%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more FolateFolate +15.8%
Contains more CholineCholine +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Plantain raw DV% diff.
Fructose 19.56g 24%
Fiber 8g 2.3g 23%
Vitamin C 0.4mg 18.4mg 20%
Carbs 75.03g 31.89g 14%
Copper 0.206mg 0.081mg 14%
Manganese 0.262mg 11%
Vitamin B6 0.165mg 0.299mg 10%
Calories 282kcal 122kcal 8%
Vitamin B5 0.589mg 0.26mg 7%
Vitamin A 0µg 56µg 6%
Potassium 656mg 499mg 5%
Iron 1.02mg 0.6mg 5%
Calcium 39mg 3mg 4%
Phosphorus 62mg 34mg 4%
Vitamin B3 1.274mg 0.686mg 4%
Selenium 3µg 1.5µg 3%
Vitamin K 2.7µg 0.7µg 2%
Protein 2.45g 1.3g 2%
Magnesium 43mg 37mg 1%
Zinc 0.29mg 0.14mg 1%
Choline 6.3mg 13.5mg 1%
Vitamin E 0.05mg 0.14mg 1%
Folate 19µg 22µg 1%
Vitamin B2 0.066mg 0.054mg 1%
Saturated fat 0.032g 0.143g 1%
Fats 0.39g 0.37g 0%
Net carbs 67.03g 29.59g N/A
Sugar 63.35g 15g N/A
Sodium 2mg 4mg 0%
Vitamin B1 0.052mg 0.052mg 0%
Monounsaturated fat 0.036g 0.032g 0%
Polyunsaturated fat 0.019g 0.069g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.043mg 0.034mg 0%
Isoleucine 0.049mg 0.036mg 0%
Leucine 0.084mg 0.059mg 0%
Lysine 0.066mg 0.06mg 0%
Methionine 0.022mg 0.017mg 0%
Phenylalanine 0.05mg 0.044mg 0%
Valine 0.071mg 0.046mg 0%
Histidine 0.032mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +88.5%
Contains more CarbsCarbs +135.3%
Contains more OtherOther +37.9%
Contains more WaterWater +218%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +263.2%

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 raw - 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.