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Dates vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between dates and corn raw

  • Dates are richer in fiber, copper, potassium, iron, and vitamin B6, yet corn raw is richer in vitamin B1, vitamin C, and folate.
  • Daily need coverage for fiber for dates is 24% higher.
  • Dates contain 20 times more calcium than corn raw. Dates contain 39mg of calcium, while corn raw contains 2mg.

Food types used in this article are Dates, deglet noor and Corn, sweet, yellow, raw.

Infographic

Dates vs Corn 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
8
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% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +16.2%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +143%
Contains more IronIron +96.2%
Contains more CopperCopper +281.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +400%
Contains more ZincZinc +58.6%
Contains more PhosphorusPhosphorus +43.5%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more FolateFolate +121.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Corn raw DV% diff.
Fiber 8g 2g 24%
Fructose 19.56g 1.94g 22%
Carbs 75.03g 18.7g 19%
Copper 0.206mg 0.054mg 17%
Potassium 656mg 270mg 11%
Calories 282kcal 86kcal 10%
Vitamin B1 0.052mg 0.155mg 9%
Vitamin C 0.4mg 6.8mg 7%
Iron 1.02mg 0.52mg 6%
Vitamin B6 0.165mg 0.093mg 6%
Folate 19µg 42µg 6%
Calcium 39mg 2mg 4%
Phosphorus 62mg 89mg 4%
Manganese 0.262mg 0.163mg 4%
Selenium 3µg 0.6µg 4%
Vitamin B3 1.274mg 1.77mg 3%
Vitamin B5 0.589mg 0.717mg 3%
Choline 6.3mg 23mg 3%
Polyunsaturated fat 0.019g 0.487g 3%
Protein 2.45g 3.27g 2%
Zinc 0.29mg 0.46mg 2%
Starch 5.7g 2%
Vitamin K 2.7µg 0.3µg 2%
Fats 0.39g 1.35g 1%
Magnesium 43mg 37mg 1%
Sodium 2mg 15mg 1%
Vitamin A 0µg 9µg 1%
Vitamin B2 0.066mg 0.055mg 1%
Saturated fat 0.032g 0.325g 1%
Monounsaturated fat 0.036g 0.432g 1%
Protein per 100 calories 0.87g 3.8g N/A
Calories per 10 g protein 1151kcal 263kcal N/A
Weight per 100 calories 35g 116g N/A
Net carbs 67.03g 16.7g N/A
Sugar 63.35g 6.26g N/A
Vitamin E 0.05mg 0.07mg 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.043mg 0.129mg 0%
Isoleucine 0.049mg 0.129mg 0%
Leucine 0.084mg 0.348mg 0%
Lysine 0.066mg 0.137mg 0%
Methionine 0.022mg 0.067mg 0%
Phenylalanine 0.05mg 0.15mg 0%
Valine 0.071mg 0.185mg 0%
Histidine 0.032mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +301.2%
Contains more OtherOther +154%
Contains more ProteinProtein +33.5%
Contains more FatsFats +246.2%
Contains more WaterWater +270.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +2463.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2578.7%
Contains more GlucoseGlucose +479.3%
Contains more FructoseFructose +908.2%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.