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Dates vs. Banana — In-Depth Nutrition Comparison

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What are the differences between dates and bananas?

  • Dates are higher in fiber, copper, iron, potassium, phosphorus, and vitamin B5, yet bananas are higher in vitamin B6 and vitamin C.
  • Dates' daily need coverage for fiber is 22% more.
  • Dates have 4 times more iron than bananas. While dates have 1.02mg of iron, bananas have only 0.26mg.

We used Dates, deglet noor and Bananas, raw types in this article.

Infographic

Dates vs Banana 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.
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%
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +59.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +292.3%
Contains more CopperCopper +164.1%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +181.8%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -50%
~equal in Manganese ~0.27mg

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
Dates
4
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%
Banana
Banana
5
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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +76.3%
Contains more Vitamin KVitamin K +440%
Contains more Vitamin CVitamin C +2075%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more Vitamin B6Vitamin B6 +122.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Dates Banana DV% diff.
Fiber 8g 2.6g 22%
Fructose 19.56g 4.85g 18%
Carbs 75.03g 22.84g 17%
Vitamin B6 0.165mg 0.367mg 16%
Copper 0.206mg 0.078mg 14%
Calories 282kcal 89kcal 10%
Iron 1.02mg 0.26mg 10%
Vitamin C 0.4mg 8.7mg 9%
Potassium 656mg 358mg 9%
Phosphorus 62mg 22mg 6%
Vitamin B5 0.589mg 0.334mg 5%
Magnesium 43mg 27mg 4%
Selenium 3µg 1µg 4%
Vitamin B3 1.274mg 0.665mg 4%
Protein 2.45g 1.09g 3%
Calcium 39mg 5mg 3%
Starch 5.38g 2%
Vitamin B1 0.052mg 0.031mg 2%
Vitamin K 2.7µg 0.5µg 2%
Zinc 0.29mg 0.15mg 1%
Vitamin B2 0.066mg 0.073mg 1%
Choline 6.3mg 9.8mg 1%
Protein per 100 calories 0.87g 1.2g N/A
Calories per 10 g protein 1151kcal 817kcal N/A
Weight per 100 calories 35g 112g N/A
Fats 0.39g 0.33g 0%
Net carbs 67.03g 20.24g N/A
Sugar 63.35g 12.23g N/A
Sodium 2mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.05mg 0.1mg 0%
Manganese 0.262mg 0.27mg 0%
Folate 19µg 20µg 0%
Saturated fat 0.032g 0.112g 0%
Monounsaturated fat 0.036g 0.032g 0%
Polyunsaturated fat 0.019g 0.073g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.043mg 0.028mg 0%
Isoleucine 0.049mg 0.028mg 0%
Leucine 0.084mg 0.068mg 0%
Lysine 0.066mg 0.05mg 0%
Methionine 0.022mg 0.008mg 0%
Phenylalanine 0.05mg 0.049mg 0%
Valine 0.071mg 0.047mg 0%
Histidine 0.032mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +124.8%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +228.5%
Contains more OtherOther +92.8%
Contains more WaterWater +264.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +284.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Banana
Banana
1
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +897.5%
Contains more GlucoseGlucose +299%
Contains more FructoseFructose +303.3%
Contains more MaltoseMaltose +1100%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.