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.
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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 | +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.
| 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% |
| Contains more CholineCholine | +265.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Folate | 19µg | 42µg | 6% |
| Iron | 1.02mg | 0.52mg | 6% |
| Vitamin B6 | 0.165mg | 0.093mg | 6% |
| Phosphorus | 62mg | 89mg | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Manganese | 0.262mg | 0.163mg | 4% |
| Calcium | 39mg | 2mg | 4% |
| Vitamin B3 | 1.274mg | 1.77mg | 3% |
| Vitamin B5 | 0.589mg | 0.717mg | 3% |
| Polyunsaturated fat | 0.019g | 0.487g | 3% |
| Choline | 6.3mg | 23mg | 3% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Starch | 5.7g | 2% | |
| Zinc | 0.29mg | 0.46mg | 2% |
| Protein | 2.45g | 3.27g | 2% |
| Saturated fat | 0.032g | 0.325g | 1% |
| Monounsaturated fat | 0.036g | 0.432g | 1% |
| Vitamin B2 | 0.066mg | 0.055mg | 1% |
| Fats | 0.39g | 1.35g | 1% |
| Sodium | 2mg | 15mg | 1% |
| Magnesium | 43mg | 37mg | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
29%
17%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.293g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Corn raw is lower in Sugar (difference - 57.09g)
Which food is cheaper?
Corn raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)