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  6. Passion fruit vs. Dates

Passion fruit vs. Dates — In-Depth Nutrition Comparison

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How are Passion fruit and Dates different?

  • Passion fruit is richer in Vitamin C, Fiber, Iron, and Vitamin A RAE, while Dates are higher in Copper, and Potassium.
  • Passion fruit covers your daily need of Vitamin C 33% more than Dates .
  • Passion fruit is lower in Sugar.

Passion-fruit, (granadilla), purple, raw and Dates, deglet noor types were used in this article.

Infographic

Passion fruit 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.
Passion fruit
Passion fruit
2
:
8
Dates
Dates
Contains more Iron +56.9%
Contains more Calcium +225%
Contains more Magnesium +48.3%
Contains more Potassium +88.5%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +400%
Equal in Phosphorus - 62
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +56.9%
Contains more Calcium +225%
Contains more Magnesium +48.3%
Contains more Potassium +88.5%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +400%
Equal in Phosphorus - 62

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.
Passion fruit
Passion fruit
4
:
6
Dates
Dates
Contains more Vitamin A +12620%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +285.7%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Dates
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 +12620%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
3
Dates
Dates
Contains more Fats +79.5%
Contains more Water +255.2%
Contains more Protein +11.4%
Contains more Carbs +220.9%
Contains more Other +102.5%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Dates
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 Fats +79.5%
Contains more Water +255.2%
Contains more Protein +11.4%
Contains more Carbs +220.9%
Contains more Other +102.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +138.9%
Contains more Polyunsaturated fat +2063.2%
Contains less Saturated Fat -45.8%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +138.9%
Contains more Polyunsaturated fat +2063.2%
Contains less Saturated Fat -45.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Passion fruit Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Dates Opinion
Net carbs 12.98g 67.03g Dates
Protein 2.2g 2.45g Dates
Fats 0.7g 0.39g Passion fruit
Carbs 23.38g 75.03g Dates
Calories 97kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 11.2g 63.35g Passion fruit
Fiber 10.4g 8g Passion fruit
Calcium 12mg 39mg Dates
Iron 1.6mg 1.02mg Passion fruit
Magnesium 29mg 43mg Dates
Phosphorus 68mg 62mg Passion fruit
Potassium 348mg 656mg Dates
Sodium 28mg 2mg Dates
Zinc 0.1mg 0.29mg Dates
Copper 0.086mg 0.206mg Dates
Manganese 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 1272IU 10IU Passion fruit
Vitamin A RAE 64µg 0µg Passion fruit
Vitamin E 0.02mg 0.05mg Dates
Vitamin C 30mg 0.4mg Passion fruit
Vitamin B1 0mg 0.052mg Dates
Vitamin B2 0.13mg 0.066mg Passion fruit
Vitamin B3 1.5mg 1.274mg Passion fruit
Vitamin B5 0.589mg Dates
Vitamin B6 0.1mg 0.165mg Dates
Folate 14µg 19µg Dates
Vitamin K 0.7µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.059g 0.032g Dates
Monounsaturated Fat 0.086g 0.036g Passion fruit
Polyunsaturated fat 0.411g 0.019g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit 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
23%
Passion fruit
12%
Dates
Minerals Daily Need Coverage Score
18%
Passion fruit
29%
Dates

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 52.15g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.027g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.