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Persimmon vs. Dates — In-Depth Nutrition Comparison

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Important differences between Persimmon and Dates

  • Persimmon has more Vitamin C, and Iron, however, Dates has more Potassium, and Phosphorus.
  • Persimmon's daily need coverage for Vitamin C is 73% more.
  • Persimmon has 2 times more Iron than Dates . Persimmon has 2.5mg of Iron, while Dates have 1.02mg.

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

Infographic

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

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.
:
11
Dates
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 0% 0% 0% 220% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin C +16400%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Persimmon Dates
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 Persimmon Dates Opinion
Net carbs 33.5g 67.03g Dates
Protein 0.8g 2.45g Dates
Fats 0.4g 0.39g Persimmon
Carbs 33.5g 75.03g Dates
Calories 127kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Persimmon
Fiber 8g Dates
Calcium 27mg 39mg Dates
Iron 2.5mg 1.02mg Persimmon
Magnesium 43mg Dates
Phosphorus 26mg 62mg Dates
Potassium 310mg 656mg Dates
Sodium 1mg 2mg 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 66mg 0.4mg 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 0.014mg 0.012mg Persimmon
Threonine 0.041mg 0.043mg Dates
Isoleucine 0.035mg 0.049mg Dates
Leucine 0.058mg 0.084mg Dates
Lysine 0.045mg 0.066mg Dates
Methionine 0.007mg 0.022mg Dates
Phenylalanine 0.036mg 0.05mg Dates
Valine 0.042mg 0.071mg Dates
Histidine 0.016mg 0.032mg 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
Persimmon Dates
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
17%
Persimmon
12%
Dates
Minerals Daily Need Coverage Score
14%
Persimmon
29%
Dates

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. Persimmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169943/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.