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Dates vs. Java plum — In-Depth Nutrition Comparison

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Important differences between Dates and Java plum

  • Dates have more Potassium, Iron, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3, however, Java plum have more Vitamin C.
  • Dates ' daily need coverage for Potassium is 17% more.
  • Dates have 5 times more Iron than Java plum. Dates have 1.02mg of Iron, while Java plum has 0.19mg.

The food varieties used in the comparison are Dates, deglet noor and Java-plum, (jambolan), raw.

Infographic

Dates  vs Java plum 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 +105.3%
Contains more Iron +436.8%
Contains more Magnesium +186.7%
Contains more Phosphorus +264.7%
Contains more Potassium +730.4%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 38% 31% 27% 58% 0.26% 7.9% 69% 34% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.7% 7.1% 11% 7.3% 7% 1.8% 0% 0% 0% 0%
Contains more Calcium +105.3%
Contains more Iron +436.8%
Contains more Magnesium +186.7%
Contains more Phosphorus +264.7%
Contains more Potassium +730.4%
Contains less Sodium -85.7%

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
11
:
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +390%
Contains more Vitamin B6 +334.2%
Contains more Vitamin C +3475%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 1% 0% 1.3% 13% 15% 24% 35% 38% 14% 0% 3.4% 6.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 0% 0% 48% 1.5% 2.8% 4.9% 0% 8.8% 0% 0% 0% 0%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +390%
Contains more Vitamin B6 +334.2%
Contains more Vitamin C +3475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +240.3%
Contains more Fats +69.6%
Contains more Carbs +382.2%
Contains more Other +344.4%
Contains more Water +304.9%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
16% 83%
Protein: 0.72 g
Fats: 0.23 g
Carbs: 15.56 g
Water: 83.13 g
Other: 0.36 g
Contains more Protein +240.3%
Contains more Fats +69.6%
Contains more Carbs +382.2%
Contains more Other +344.4%
Contains more Water +304.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Java plum Opinion
Net carbs 67.03g 15.56g Dates
Protein 2.45g 0.72g Dates
Fats 0.39g 0.23g Dates
Carbs 75.03g 15.56g Dates
Calories 282kcal 60kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Java plum
Fiber 8g Dates
Calcium 39mg 19mg Dates
Iron 1.02mg 0.19mg Dates
Magnesium 43mg 15mg Dates
Phosphorus 62mg 17mg Dates
Potassium 656mg 79mg Dates
Sodium 2mg 14mg Dates
Zinc 0.29mg Dates
Copper 0.206mg Dates
Manganese 0.262mg Dates
Selenium 3µg Dates
Vitamin A 10IU 3IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 14.3mg Java plum
Vitamin B1 0.052mg 0.006mg Dates
Vitamin B2 0.066mg 0.012mg Dates
Vitamin B3 1.274mg 0.26mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg 0.038mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Java plum
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Java plum
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
5%
Java plum
Minerals Daily Need Coverage Score
29%
Dates
4%
Java plum

Comparison summary

Which food is lower in Sugar?
Java plum
Java plum is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Java plum
Java plum is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Java plum
Java plum is lower in glycemic index (difference - 42)
Which food is cheaper?
Java plum
Java plum is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Java plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/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.