Corn raw vs. Dates — In-Depth Nutrition Comparison
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The main differences between Corn raw and Dates
- Corn raw is richer in Vitamin B1, Vitamin C, and Folate, yet Dates are richer in Fiber, Copper, Potassium, Iron, and Vitamin B6.
- Daily need coverage for Fiber from Dates is 24% higher.
- Corn raw contains 17 times more Vitamin C than Dates. Corn raw contains 6.8mg of Vitamin C, while Dates contain 0.4mg.
Food types used in this article are Corn, sweet, yellow, raw and Dates, deglet noor.
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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 ZincZinc | +58.6% |
| Contains more PhosphorusPhosphorus | +43.5% |
| 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% |
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 CVitamin C | +1600% |
| Contains more Vitamin AVitamin A | +1770% |
| 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% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B6Vitamin B6 | +77.4% |
| Contains more Vitamin KVitamin K | +800% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.5% |
| Contains more FatsFats | +246.2% |
| Contains more WaterWater | +270.4% |
| Contains more CarbsCarbs | +301.2% |
| Contains more OtherOther | +154% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1100% |
| Contains more Poly. FatPolyunsaturated fat | +2463.2% |
| Contains less Sat. FatSaturated Fat | -90.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2578.7% |
| Contains more GlucoseGlucose | +479.3% |
| Contains more FructoseFructose | +908.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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Opinion |
| Calories | 86kcal | 282kcal |
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| Protein | 3.27g | 2.45g |
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| Fats | 1.35g | 0.39g |
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| Vitamin C | 6.8mg | 0.4mg |
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| Net carbs | 16.7g | 67.03g |
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| Carbs | 18.7g | 75.03g |
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| Magnesium | 37mg | 43mg |
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| Calcium | 2mg | 39mg |
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| Potassium | 270mg | 656mg |
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| Iron | 0.52mg | 1.02mg |
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| Sugar | 6.26g | 63.35g |
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| Fiber | 2g | 8g |
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| Copper | 0.054mg | 0.206mg |
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| Zinc | 0.46mg | 0.29mg |
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| Starch | 5.7g |
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| Phosphorus | 89mg | 62mg |
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| Sodium | 15mg | 2mg |
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| Vitamin A | 187IU | 10IU |
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| Vitamin A | 9µg | 0µg |
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| Vitamin E | 0.07mg | 0.05mg |
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| Manganese | 0.163mg | 0.262mg |
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| Selenium | 0.6µg | 3µg |
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| Vitamin B1 | 0.155mg | 0.052mg |
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| Vitamin B2 | 0.055mg | 0.066mg |
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| Vitamin B3 | 1.77mg | 1.274mg |
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| Vitamin B5 | 0.717mg | 0.589mg |
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| Vitamin B6 | 0.093mg | 0.165mg |
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| Vitamin K | 0.3µg | 2.7µg |
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| Folate | 42µg | 19µg |
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| Choline | 23mg | 6.3mg |
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| Saturated Fat | 0.325g | 0.032g |
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| Monounsaturated Fat | 0.432g | 0.036g |
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| Polyunsaturated fat | 0.487g | 0.019g |
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| Tryptophan | 0.023mg | 0.012mg |
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| Threonine | 0.129mg | 0.043mg |
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| Isoleucine | 0.129mg | 0.049mg |
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| Leucine | 0.348mg | 0.084mg |
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| Lysine | 0.137mg | 0.066mg |
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| Methionine | 0.067mg | 0.022mg |
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| Phenylalanine | 0.15mg | 0.05mg |
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| Valine | 0.185mg | 0.071mg |
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| Histidine | 0.089mg | 0.032mg |
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| Fructose | 1.94g | 19.56g |
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| Omega-3 - ALA | 0.014g |
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| Omega-6 - Linoleic acid | 0.468g |
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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
18%
12%
Minerals Daily Need Coverage Score
17%
29%
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?
?
The foods are relatively equal in Cholesterol (0 mg)