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  6. Dates vs. Corn raw

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 from 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
:
2
Corn raw
Corn raw
Contains more Calcium +1850%
Contains more Iron +96.2%
Contains more Magnesium +16.2%
Contains more Potassium +143%
Contains less Sodium -86.7%
Contains more Copper +281.5%
Contains more Manganese +60.7%
Contains more Selenium +400%
Contains more Phosphorus +43.5%
Contains more Zinc +58.6%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +1850%
Contains more Iron +96.2%
Contains more Magnesium +16.2%
Contains more Potassium +143%
Contains less Sodium -86.7%
Contains more Copper +281.5%
Contains more Manganese +60.7%
Contains more Selenium +400%
Contains more Phosphorus +43.5%
Contains more Zinc +58.6%

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
Corn raw
Corn raw
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +800%
Contains more Vitamin A +1770%
Contains more Vitamin E +40%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +198.1%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B5 +21.7%
Contains more Folate +121.1%
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +800%
Contains more Vitamin A +1770%
Contains more Vitamin E +40%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +198.1%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B5 +21.7%
Contains more Folate +121.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Corn raw
Corn raw
Contains more Carbs +301.2%
Contains more Other +154%
Contains more Protein +33.5%
Contains more Fats +246.2%
Contains more Water +270.4%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Corn raw
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 Carbs +301.2%
Contains more Other +154%
Contains more Protein +33.5%
Contains more Fats +246.2%
Contains more Water +270.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +2463.2%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +2463.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Corn raw
Corn raw
Contains more Sucrose +2578.7%
Contains more Glucose +479.3%
Contains more Fructose +908.2%
Contains more Maltose +∞%
Contains more Starch +∞%
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
Corn raw
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 Sucrose +2578.7%
Contains more Glucose +479.3%
Contains more Fructose +908.2%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Corn raw Opinion
Net carbs 67.03g 16.7g Dates
Protein 2.45g 3.27g Corn raw
Fats 0.39g 1.35g Corn raw
Carbs 75.03g 18.7g Dates
Calories 282kcal 86kcal Dates
Starch 5.7g Corn raw
Fructose 19.56g 1.94g Dates
Sugar 63.35g 6.26g Corn raw
Fiber 8g 2g Dates
Calcium 39mg 2mg Dates
Iron 1.02mg 0.52mg Dates
Magnesium 43mg 37mg Dates
Phosphorus 62mg 89mg Corn raw
Potassium 656mg 270mg Dates
Sodium 2mg 15mg Dates
Zinc 0.29mg 0.46mg Corn raw
Copper 0.206mg 0.054mg Dates
Manganese 0.262mg 0.163mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.05mg 0.07mg Corn raw
Vitamin C 0.4mg 6.8mg Corn raw
Vitamin B1 0.052mg 0.155mg Corn raw
Vitamin B2 0.066mg 0.055mg Dates
Vitamin B3 1.274mg 1.77mg Corn raw
Vitamin B5 0.589mg 0.717mg Corn raw
Vitamin B6 0.165mg 0.093mg Dates
Folate 19µg 42µg Corn raw
Vitamin K 2.7µg 0.3µg Dates
Tryptophan 0.012mg 0.023mg Corn raw
Threonine 0.043mg 0.129mg Corn raw
Isoleucine 0.049mg 0.129mg Corn raw
Leucine 0.084mg 0.348mg Corn raw
Lysine 0.066mg 0.137mg Corn raw
Methionine 0.022mg 0.067mg Corn raw
Phenylalanine 0.05mg 0.15mg Corn raw
Valine 0.071mg 0.185mg Corn raw
Histidine 0.032mg 0.089mg Corn raw
Saturated Fat 0.032g 0.325g Dates
Monounsaturated Fat 0.036g 0.432g Corn raw
Polyunsaturated fat 0.019g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
Minerals Daily Need Coverage Score
29%
Dates
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.293g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 57.09g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Corn raw
Corn raw 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. 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.