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  6. Dates vs. Cornmeal

Dates vs. Cornmeal — In-Depth Nutrition Comparison

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How are Dates and Cornmeal different?

  • Dates are higher in Fiber, Potassium, Copper, and Vitamin B5, however, Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, and Selenium.
  • Daily need coverage for Folate from Cornmeal is 48% higher.
  • Dates contain 5 times more Potassium than Cornmeal. While Dates contain 656mg of Potassium, Cornmeal contains only 142mg.

Dates, deglet noor and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Dates vs Cornmeal 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
6
:
4
Cornmeal
Cornmeal
Contains more Calcium +1200%
Contains more Magnesium +34.4%
Contains more Potassium +362%
Contains less Sodium -71.4%
Contains more Copper +171.1%
Contains more Manganese +50.6%
Contains more Iron +327.5%
Contains more Phosphorus +59.7%
Contains more Zinc +127.6%
Contains more Selenium +250%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1200%
Contains more Magnesium +34.4%
Contains more Potassium +362%
Contains less Sodium -71.4%
Contains more Copper +171.1%
Contains more Manganese +50.6%
Contains more Iron +327.5%
Contains more Phosphorus +59.7%
Contains more Zinc +127.6%
Contains more Selenium +250%

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
3
:
7
Cornmeal
Cornmeal
Contains more Vitamin C +∞%
Contains more Vitamin B5 +145.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin E +140%
Contains more Vitamin B1 +959.6%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +290%
Contains more Vitamin B6 +10.3%
Contains more Folate +1000%
Dates
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%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +145.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin E +140%
Contains more Vitamin B1 +959.6%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +290%
Contains more Vitamin B6 +10.3%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Cornmeal
Cornmeal
Contains more Water +83.6%
Contains more Other +213.7%
Contains more Protein +190.2%
Contains more Fats +348.7%
Equal in Carbs - 79.45
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +83.6%
Contains more Other +213.7%
Contains more Protein +190.2%
Contains more Fats +348.7%
Equal in Carbs - 79.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +983.3%
Contains more Polyunsaturated fat +4257.9%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +983.3%
Contains more Polyunsaturated fat +4257.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
2
Cornmeal
Cornmeal
Contains more Sucrose +3405.9%
Contains more Glucose +3448.2%
Contains more Fructose +11405.9%
Contains more Starch +∞%
Contains more Maltose +58.3%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Sucrose +3405.9%
Contains more Glucose +3448.2%
Contains more Fructose +11405.9%
Contains more Starch +∞%
Contains more Maltose +58.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Cornmeal Opinion
Net carbs 67.03g 75.55g Cornmeal
Protein 2.45g 7.11g Cornmeal
Fats 0.39g 1.75g Cornmeal
Carbs 75.03g 79.45g Cornmeal
Calories 282kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 19.56g 0.17g Dates
Sugar 63.35g 1.61g Cornmeal
Fiber 8g 3.9g Dates
Calcium 39mg 3mg Dates
Iron 1.02mg 4.36mg Cornmeal
Magnesium 43mg 32mg Dates
Phosphorus 62mg 99mg Cornmeal
Potassium 656mg 142mg Dates
Sodium 2mg 7mg Dates
Zinc 0.29mg 0.66mg Cornmeal
Copper 0.206mg 0.076mg Dates
Manganese 0.262mg 0.174mg Dates
Selenium 3µg 10.5µg Cornmeal
Vitamin A 10IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.05mg 0.12mg Cornmeal
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.551mg Cornmeal
Vitamin B2 0.066mg 0.382mg Cornmeal
Vitamin B3 1.274mg 4.968mg Cornmeal
Vitamin B5 0.589mg 0.24mg Dates
Vitamin B6 0.165mg 0.182mg Cornmeal
Folate 19µg 209µg Cornmeal
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.038mg Cornmeal
Threonine 0.043mg 0.172mg Cornmeal
Isoleucine 0.049mg 0.242mg Cornmeal
Leucine 0.084mg 1.006mg Cornmeal
Lysine 0.066mg 0.105mg Cornmeal
Methionine 0.022mg 0.162mg Cornmeal
Phenylalanine 0.05mg 0.366mg Cornmeal
Valine 0.071mg 0.337mg Cornmeal
Histidine 0.032mg 0.172mg Cornmeal
Saturated Fat 0.032g 0.22g Dates
Monounsaturated Fat 0.036g 0.39g Cornmeal
Polyunsaturated fat 0.019g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cornmeal
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
46%
Cornmeal
Minerals Daily Need Coverage Score
29%
Dates
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 61.74g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.