Dates vs. Grape — In-Depth Nutrition Comparison
Compare
How are dates and grapes different?
- Dates are richer in fiber, copper, potassium, vitamin B5, iron, magnesium, phosphorus, and vitamin B3, while grapes are higher in manganese and vitamin K.
- Dates cover your daily need for fiber, 28% more than grapes.
- Dates contain 25 times more vitamin B5 than grapes. Dates contain 0.589mg of vitamin B5, while grapes contain 0.024mg.
Dates, deglet noor and Grapes, american type (slip skin), raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +760% |
| Contains more CalciumCalcium | +178.6% |
| Contains more PotassiumPotassium | +243.5% |
| Contains more IronIron | +251.7% |
| Contains more CopperCopper | +415% |
| Contains more ZincZinc | +625% |
| Contains more PhosphorusPhosphorus | +520% |
| Contains more SeleniumSelenium | +2900% |
| Contains more ManganeseManganese | +174% |
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.
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +324.7% |
| Contains more Vitamin B5Vitamin B5 | +2354.2% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +12.5% |
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +280% |
| Contains more Vitamin B1Vitamin B1 | +76.9% |
| Contains more Vitamin KVitamin K | +440.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 0.9g | 28% |
| Fructose | 19.56g | 24% | |
| Manganese | 0.262mg | 0.718mg | 20% |
| Carbs | 75.03g | 17.15g | 19% |
| Copper | 0.206mg | 0.04mg | 18% |
| Potassium | 656mg | 191mg | 14% |
| Vitamin B5 | 0.589mg | 0.024mg | 11% |
| Calories | 282kcal | 67kcal | 11% |
| Vitamin K | 2.7µg | 14.6µg | 10% |
| Magnesium | 43mg | 5mg | 9% |
| Iron | 1.02mg | 0.29mg | 9% |
| Phosphorus | 62mg | 10mg | 7% |
| Vitamin B3 | 1.274mg | 0.3mg | 6% |
| Selenium | 3µg | 0.1µg | 5% |
| Vitamin B6 | 0.165mg | 0.11mg | 4% |
| Vitamin C | 0.4mg | 4mg | 4% |
| Folate | 19µg | 4µg | 4% |
| Protein | 2.45g | 0.63g | 4% |
| Calcium | 39mg | 14mg | 3% |
| Vitamin B1 | 0.052mg | 0.092mg | 3% |
| Zinc | 0.29mg | 0.04mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.05mg | 0.19mg | 1% |
| Polyunsaturated fat | 0.019g | 0.102g | 1% |
| Vitamin B2 | 0.066mg | 0.057mg | 1% |
| Fats | 0.39g | 0.35g | 0% |
| Net carbs | 67.03g | 16.25g | N/A |
| Sugar | 63.35g | 16.25g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Choline | 6.3mg | 5.6mg | 0% |
| Saturated fat | 0.032g | 0.114g | 0% |
| Monounsaturated fat | 0.036g | 0.014g | 0% |
| Tryptophan | 0.012mg | 0.003mg | 0% |
| Threonine | 0.043mg | 0.017mg | 0% |
| Isoleucine | 0.049mg | 0.005mg | 0% |
| Leucine | 0.084mg | 0.013mg | 0% |
| Lysine | 0.066mg | 0.014mg | 0% |
| Methionine | 0.022mg | 0.021mg | 0% |
| Phenylalanine | 0.05mg | 0.013mg | 0% |
| Valine | 0.071mg | 0.017mg | 0% |
| Histidine | 0.032mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +288.9% |
| Contains more FatsFats | +11.4% |
| Contains more CarbsCarbs | +337.5% |
| Contains more OtherOther | +180.7% |
| Contains more WaterWater | +296% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.9% |
| Contains more Mono. FatMonounsaturated fat | +157.1% |
| Contains more Poly. FatPolyunsaturated fat | +436.8% |
