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  6. Dates vs. Grape

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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%
~equal in Sodium ~2mg

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.
Dates
Dates
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Grape
Grape
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Grape 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%
Calories 282kcal 67kcal 11%
Vitamin B5 0.589mg 0.024mg 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%
Protein 2.45g 0.63g 4%
Vitamin C 0.4mg 4mg 4%
Vitamin B6 0.165mg 0.11mg 4%
Folate 19µg 4µg 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%
Vitamin B2 0.066mg 0.057mg 1%
Polyunsaturated fat 0.019g 0.102g 1%
Weight per 100 calories 35g 149g N/A
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
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +157.1%
Contains more Poly. FatPolyunsaturated fat +436.8%

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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. 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.