Dates vs. Grape — In-Depth Nutrition Comparison
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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.
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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" 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
10%
Minerals Daily Need Coverage Score
29%
15%
Comparison summary
Which food is lower in Sugar?
Grape is lower in Sugar (difference - 47.1g)
Which food is cheaper?
Grape is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.