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Dates vs Grape - In-Depth Nutrition Comparison

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How are Dates and Grape different?

  • Dates are richer in Fiber, Copper, Potassium, Vitamin B5, Iron, Magnesium, Phosphorus, and Vitamin B3, while Grape is higher in Manganese, and Vitamin K.
  • Dates covers your daily need of Fiber 28% more than Grape.
  • Dates contain 25 times more Vitamin B5 than Grape. Dates contain 0.589mg of Vitamin B5, while Grape contains 0.024mg.

Dates, deglet noor and Grapes, american type (slip skin), raw types were used in this article.

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Dates  vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Grape
Contains more Iron +251.7%
Contains more Calcium +178.6%
Contains more Potassium +243.5%
Contains more Magnesium +760%
Contains more Copper +415%
Contains more Zinc +625%
Contains more Phosphorus +520%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Contains more Iron +251.7%
Contains more Calcium +178.6%
Contains more Potassium +243.5%
Contains more Magnesium +760%
Contains more Copper +415%
Contains more Zinc +625%
Contains more Phosphorus +520%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Grape
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B5 +2354.2%
Contains more Vitamin B6 +50%
Contains more Folate +375%
Contains more Vitamin C +900%
Contains more Vitamin A +900%
Contains more Vitamin E +280%
Contains more Vitamin B1 +76.9%
Contains more Vitamin K +440.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B5 +2354.2%
Contains more Vitamin B6 +50%
Contains more Folate +375%
Contains more Vitamin C +900%
Contains more Vitamin A +900%
Contains more Vitamin E +280%
Contains more Vitamin B1 +76.9%
Contains more Vitamin K +440.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
11
Grape
Mineral Summary Score
30
Dates
7
Grape

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
4%
Grape
Carbohydrates
75%
Dates
17%
Grape
Fats
2%
Dates
2%
Grape

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Grape
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 47.1g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 7)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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.

All nutrients comparison - raw data values

Nutrient Dates Grape Opinion
Calories 282 67 Dates
Protein 2.45 0.63 Dates
Fats 0.39 0.35 Dates
Vitamin C 0.4 4 Grape
Carbs 75.03 17.15 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.29 Dates
Calcium 39 14 Dates
Potassium 656 191 Dates
Magnesium 43 5 Dates
Sugar 63.35 16.25 Grape
Fiber 8 0.9 Dates
Copper 0.206 0.04 Dates
Zinc 0.29 0.04 Dates
Starch
Phosphorus 62 10 Dates
Sodium 2 2
Vitamin A 10 100 Grape
Vitamin E 0.05 0.19 Grape
Vitamin D 0 0
Vitamin B1 0.052 0.092 Grape
Vitamin B2 0.066 0.057 Dates
Vitamin B3 1.274 0.3 Dates
Vitamin B5 0.589 0.024 Dates
Vitamin B6 0.165 0.11 Dates
Vitamin B12 0 0
Vitamin K 2.7 14.6 Grape
Folate 19 4 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.114 Dates
Monounsaturated Fat 0.036 0.014 Dates
Polyunsaturated fat 0.019 0.102 Grape
Tryptophan 0.012 0.003 Dates
Threonine 0.043 0.017 Dates
Isoleucine 0.049 0.005 Dates
Leucine 0.084 0.013 Dates
Lysine 0.066 0.014 Dates
Methionine 0.022 0.021 Dates
Phenylalanine 0.05 0.013 Dates
Valine 0.071 0.017 Dates
Histidine 0.032 0.023 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.