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Dates vs. Plantain — In-Depth Nutrition Comparison

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A recap on the differences between dates and plantains

  • Dates are higher in fiber, copper, vitamin B5, potassium, and iron, yet plantains are higher in vitamin A, vitamin C, and vitamin B6.
  • Dates cover your daily fiber needs 23% more than plantains.
  • Dates contain 20 times more calcium than plantains. While dates contain 39mg of calcium, plantains contain only 2mg.

Food varieties used in this article are Dates, deglet noor and Plantains, cooked.

Infographic

Dates vs Plantain 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +75.9%
Contains more CopperCopper +212.1%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +121.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +114.3%

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
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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin B5Vitamin B5 +152.8%
Contains more Vitamin KVitamin K +285.7%
Contains more Vitamin CVitamin C +2625%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more FolateFolate +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Plantain DV% diff.
Fructose 19.56g 24%
Fiber 8g 2.3g 23%
Copper 0.206mg 0.066mg 16%
Carbs 75.03g 31.15g 15%
Vitamin C 0.4mg 10.9mg 12%
Manganese 0.262mg 11%
Calories 282kcal 116kcal 8%
Vitamin B5 0.589mg 0.233mg 7%
Potassium 656mg 465mg 6%
Iron 1.02mg 0.58mg 6%
Vitamin B6 0.165mg 0.24mg 6%
Phosphorus 62mg 28mg 5%
Vitamin A 0µg 45µg 5%
Calcium 39mg 2mg 4%
Protein 2.45g 0.79g 3%
Magnesium 43mg 32mg 3%
Selenium 3µg 1.4µg 3%
Vitamin B3 1.274mg 0.756mg 3%
Vitamin K 2.7µg 0.7µg 2%
Folate 19µg 26µg 2%
Zinc 0.29mg 0.13mg 1%
Vitamin E 0.05mg 0.13mg 1%
Vitamin B1 0.052mg 0.046mg 1%
Vitamin B2 0.066mg 0.052mg 1%
Choline 6.3mg 12.7mg 1%
Weight per 100 calories 35g 86g N/A
Fats 0.39g 0.18g 0%
Net carbs 67.03g 28.85g N/A
Sugar 63.35g 14g N/A
Sodium 2mg 5mg 0%
Saturated fat 0.032g 0.069g 0%
Monounsaturated fat 0.036g 0.015g 0%
Polyunsaturated fat 0.019g 0.033g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.043mg 0.021mg 0%
Isoleucine 0.049mg 0.022mg 0%
Leucine 0.084mg 0.036mg 0%
Lysine 0.066mg 0.037mg 0%
Methionine 0.022mg 0.01mg 0%
Phenylalanine 0.05mg 0.027mg 0%
Valine 0.071mg 0.028mg 0%
Histidine 0.032mg 0.039mg 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +210.1%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +140.9%
Contains more OtherOther +175.9%
Contains more WaterWater +227.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +73.7%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.