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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.

Infographic

Corn raw vs Dates  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 Phosphorus +43.5%
Contains more Zinc +58.6%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Phosphorus +43.5%
Contains more Zinc +58.6%
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%

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 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%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +800%
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%
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%
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%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +800%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +2578.7%
Contains more Glucose +479.3%
Contains more Fructose +908.2%
Contains more Maltose +∞%
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
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
Contains more Starch +∞%
Contains more Sucrose +2578.7%
Contains more Glucose +479.3%
Contains more Fructose +908.2%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Dates
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 Corn raw Dates Opinion
Net carbs 16.7g 67.03g Dates
Protein 3.27g 2.45g Corn raw
Fats 1.35g 0.39g Corn raw
Carbs 18.7g 75.03g Dates
Calories 86kcal 282kcal Dates
Starch 5.7g Corn raw
Fructose 1.94g 19.56g Dates
Sugar 6.26g 63.35g Corn raw
Fiber 2g 8g Dates
Calcium 2mg 39mg Dates
Iron 0.52mg 1.02mg Dates
Magnesium 37mg 43mg Dates
Phosphorus 89mg 62mg Corn raw
Potassium 270mg 656mg Dates
Sodium 15mg 2mg Dates
Zinc 0.46mg 0.29mg Corn raw
Copper 0.054mg 0.206mg Dates
Manganese 0.163mg 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 187IU 10IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.05mg Corn raw
Vitamin C 6.8mg 0.4mg Corn raw
Vitamin B1 0.155mg 0.052mg Corn raw
Vitamin B2 0.055mg 0.066mg Dates
Vitamin B3 1.77mg 1.274mg Corn raw
Vitamin B5 0.717mg 0.589mg Corn raw
Vitamin B6 0.093mg 0.165mg Dates
Folate 42µg 19µg Corn raw
Vitamin K 0.3µg 2.7µg Dates
Tryptophan 0.023mg 0.012mg Corn raw
Threonine 0.129mg 0.043mg Corn raw
Isoleucine 0.129mg 0.049mg Corn raw
Leucine 0.348mg 0.084mg Corn raw
Lysine 0.137mg 0.066mg Corn raw
Methionine 0.067mg 0.022mg Corn raw
Phenylalanine 0.15mg 0.05mg Corn raw
Valine 0.185mg 0.071mg Corn raw
Histidine 0.089mg 0.032mg Corn raw
Saturated Fat 0.325g 0.032g Dates
Monounsaturated Fat 0.432g 0.036g Corn raw
Polyunsaturated fat 0.487g 0.019g 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
Corn raw Dates
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
18%
Corn raw
12%
Dates
Minerals Daily Need Coverage Score
17%
Corn raw
29%
Dates

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.