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Dates vs. Persimmon — In-Depth Nutrition Comparison

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Important differences between Dates and Persimmon

  • Dates have more Potassium, and Phosphorus, however, Persimmon have more Vitamin C, and Iron.
  • Persimmon's daily need coverage for Vitamin C is 73% more.
  • Dates have 2 times more Phosphorus than Persimmon. Dates have 62mg of Phosphorus, while Persimmon has 26mg.

The food varieties used in the comparison are Dates, deglet noor and Persimmons, native, raw.

Infographic

Dates  vs Persimmon 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 +44.4%
Contains more Phosphorus +138.5%
Contains more Potassium +111.6%
Contains more Iron +145.1%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 94% 0% 12% 28% 1% 0% 0% 0% 0%
Contains more Calcium +44.4%
Contains more Phosphorus +138.5%
Contains more Potassium +111.6%
Contains more Iron +145.1%
Contains less Sodium -50%

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 C +16400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
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% 0% 0% 220% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +16400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +206.3%
Contains more Carbs +124%
Contains more Other +77.8%
Contains more Water +213.7%
Equal in Fats - 0.4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
34% 64%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 33.5 g
Water: 64.4 g
Other: 0.9 g
Contains more Protein +206.3%
Contains more Carbs +124%
Contains more Other +77.8%
Contains more Water +213.7%
Equal in Fats - 0.4

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Persimmon Opinion
Net carbs 67.03g 33.5g Dates
Protein 2.45g 0.8g Dates
Fats 0.39g 0.4g Persimmon
Carbs 75.03g 33.5g Dates
Calories 282kcal 127kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Persimmon
Fiber 8g Dates
Calcium 39mg 27mg Dates
Iron 1.02mg 2.5mg Persimmon
Magnesium 43mg Dates
Phosphorus 62mg 26mg Dates
Potassium 656mg 310mg Dates
Sodium 2mg 1mg Persimmon
Zinc 0.29mg Dates
Copper 0.206mg Dates
Manganese 0.262mg Dates
Selenium 3µg Dates
Vitamin A 10IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 66mg Persimmon
Vitamin B1 0.052mg Dates
Vitamin B2 0.066mg Dates
Vitamin B3 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.014mg Persimmon
Threonine 0.043mg 0.041mg Dates
Isoleucine 0.049mg 0.035mg Dates
Leucine 0.084mg 0.058mg Dates
Lysine 0.066mg 0.045mg Dates
Methionine 0.022mg 0.007mg Dates
Phenylalanine 0.05mg 0.036mg Dates
Valine 0.071mg 0.042mg Dates
Histidine 0.032mg 0.016mg Dates
Saturated Fat 0.032g Persimmon
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 Persimmon
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
17%
Persimmon
Minerals Daily Need Coverage Score
29%
Dates
14%
Persimmon

Comparison summary

Which food is lower in Sugar?
Persimmon
Persimmon is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Persimmon
Persimmon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Persimmon
Persimmon is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
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. Persimmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169943/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.