Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Corn raw
  5. Compare
  6. Corn raw vs. Dates

Corn raw vs. Dates — In-Depth Nutrition Comparison

Compare

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Dates
Dates
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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 Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Dates DV% diff.
Fiber 2g 8g 24%
Fructose 1.94g 19.56g 22%
Carbs 18.7g 75.03g 19%
Copper 0.054mg 0.206mg 17%
Potassium 270mg 656mg 11%
Calories 86kcal 282kcal 10%
Vitamin B1 0.155mg 0.052mg 9%
Vitamin C 6.8mg 0.4mg 7%
Iron 0.52mg 1.02mg 6%
Vitamin B6 0.093mg 0.165mg 6%
Folate 42µg 19µg 6%
Calcium 2mg 39mg 4%
Phosphorus 89mg 62mg 4%
Manganese 0.163mg 0.262mg 4%
Selenium 0.6µg 3µg 4%
Vitamin B3 1.77mg 1.274mg 3%
Vitamin B5 0.717mg 0.589mg 3%
Choline 23mg 6.3mg 3%
Polyunsaturated fat 0.487g 0.019g 3%
Protein 3.27g 2.45g 2%
Zinc 0.46mg 0.29mg 2%
Starch 5.7g 2%
Vitamin K 0.3µg 2.7µg 2%
Fats 1.35g 0.39g 1%
Magnesium 37mg 43mg 1%
Sodium 15mg 2mg 1%
Vitamin A 9µg 0µg 1%
Vitamin B2 0.055mg 0.066mg 1%
Saturated fat 0.325g 0.032g 1%
Monounsaturated fat 0.432g 0.036g 1%
Protein per 100 calories 3.8g 0.87g N/A
Calories per 10 g protein 263kcal 1151kcal N/A
Weight per 100 calories 116g 35g N/A
Net carbs 16.7g 67.03g N/A
Sugar 6.26g 63.35g N/A
Vitamin E 0.07mg 0.05mg 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.129mg 0.043mg 0%
Isoleucine 0.129mg 0.049mg 0%
Leucine 0.348mg 0.084mg 0%
Lysine 0.137mg 0.066mg 0%
Methionine 0.067mg 0.022mg 0%
Phenylalanine 0.15mg 0.05mg 0%
Valine 0.185mg 0.071mg 0%
Histidine 0.089mg 0.032mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Dates
Dates
2
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 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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
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
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
Dates
Dates
4
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 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

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.