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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.

Infographic

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 Calcium +178.6%
Contains more Iron +251.7%
Contains more Magnesium +760%
Contains more Phosphorus +520%
Contains more Potassium +243.5%
Contains more Zinc +625%
Contains more Copper +415%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +178.6%
Contains more Iron +251.7%
Contains more Magnesium +760%
Contains more Phosphorus +520%
Contains more Potassium +243.5%
Contains more Zinc +625%
Contains more Copper +415%
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 A +900%
Contains more Vitamin E +280%
Contains more Vitamin C +900%
Contains more Vitamin B1 +76.9%
Contains more Vitamin K +440.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 A +900%
Contains more Vitamin E +280%
Contains more Vitamin C +900%
Contains more Vitamin B1 +76.9%
Contains more Vitamin K +440.7%

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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Grape Opinion
Net carbs 67.03g 16.25g Dates
Protein 2.45g 0.63g Dates
Fats 0.39g 0.35g Dates
Carbs 75.03g 17.15g Dates
Calories 282kcal 67kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 16.25g Grape
Fiber 8g 0.9g Dates
Calcium 39mg 14mg Dates
Iron 1.02mg 0.29mg Dates
Magnesium 43mg 5mg Dates
Phosphorus 62mg 10mg Dates
Potassium 656mg 191mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.04mg Dates
Copper 0.206mg 0.04mg Dates
Vitamin A 10IU 100IU Grape
Vitamin E 0.05mg 0.19mg Grape
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 4mg Grape
Vitamin B1 0.052mg 0.092mg Grape
Vitamin B2 0.066mg 0.057mg Dates
Vitamin B3 1.274mg 0.3mg Dates
Vitamin B5 0.589mg 0.024mg Dates
Vitamin B6 0.165mg 0.11mg Dates
Folate 19µg 4µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 14.6µg Grape
Tryptophan 0.012mg 0.003mg Dates
Threonine 0.043mg 0.017mg Dates
Isoleucine 0.049mg 0.005mg Dates
Leucine 0.084mg 0.013mg Dates
Lysine 0.066mg 0.014mg Dates
Methionine 0.022mg 0.021mg Dates
Phenylalanine 0.05mg 0.013mg Dates
Valine 0.071mg 0.017mg Dates
Histidine 0.032mg 0.023mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.114g Dates
Monounsaturated Fat 0.036g 0.014g Dates
Polyunsaturated fat 0.019g 0.102g Grape

Which food is preferable for your diet?

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

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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

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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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.