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Dates vs Grapefruit - In-Depth Nutrition Comparison

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How are Dates and Grapefruit different?

  • Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Vitamin B3, and Vitamin B5, however Grapefruit is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Grapefruit is 34% higher.
  • Dates contain 13 times more Iron than Grapefruit. While Dates contain 1.02mg of Iron, Grapefruit contains only 0.08mg.

Dates, deglet noor and Grapefruit, raw, pink and red, all areas are the varieties used in this article.

Infographic

Dates  vs Grapefruit 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
Contains more Calcium +77.3%
Contains more Iron +1175%
Contains more Magnesium +377.8%
Contains more Phosphorus +244.4%
Contains more Potassium +385.9%
Contains more Zinc +314.3%
Contains more Copper +543.8%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Calcium +77.3%
Contains more Iron +1175%
Contains more Magnesium +377.8%
Contains more Phosphorus +244.4%
Contains more Potassium +385.9%
Contains more Zinc +314.3%
Contains more Copper +543.8%
Contains less Sodium -100%

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
:
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +524.5%
Contains more Vitamin B5 +124.8%
Contains more Vitamin B6 +211.3%
Contains more Folate +46.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%
Contains more Vitamin C +7700%
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 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +524.5%
Contains more Vitamin B5 +124.8%
Contains more Vitamin B6 +211.3%
Contains more Folate +46.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%
Contains more Vitamin C +7700%

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 Grapefruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Grapefruit Opinion
Net carbs 67.03g 9.06g Dates
Protein 2.45g 0.77g Dates
Fats 0.39g 0.14g Dates
Carbs 75.03g 10.66g Dates
Calories 282kcal 42kcal Dates
Starch g 0g Grapefruit
Fructose 19.56g 1.77g Dates
Sugar 63.35g 6.89g Grapefruit
Fiber 8g 1.6g Dates
Calcium 39mg 22mg Dates
Iron 1.02mg 0.08mg Dates
Magnesium 43mg 9mg Dates
Phosphorus 62mg 18mg Dates
Potassium 656mg 135mg Dates
Sodium 2mg 0mg Grapefruit
Zinc 0.29mg 0.07mg Dates
Copper 0.206mg 0.032mg Dates
Vitamin A 10IU 1150IU Grapefruit
Vitamin E 0.05mg 0.13mg Grapefruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 31.2mg Grapefruit
Vitamin B1 0.052mg 0.043mg Dates
Vitamin B2 0.066mg 0.031mg Dates
Vitamin B3 1.274mg 0.204mg Dates
Vitamin B5 0.589mg 0.262mg Dates
Vitamin B6 0.165mg 0.053mg Dates
Folate 19µg 13µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.008mg Dates
Threonine 0.043mg 0.013mg Dates
Isoleucine 0.049mg 0.008mg Dates
Leucine 0.084mg 0.015mg Dates
Lysine 0.066mg 0.019mg Dates
Methionine 0.022mg 0.007mg Dates
Phenylalanine 0.05mg 0.013mg Dates
Valine 0.071mg 0.015mg Dates
Histidine 0.032mg 0.008mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.021g Grapefruit
Monounsaturated Fat 0.036g 0.02g Dates
Polyunsaturated fat 0.019g 0.036g Grapefruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Grapefruit
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
20
Grapefruit
Mineral Summary Score
30
Dates
6
Grapefruit

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
5%
Grapefruit
Carbohydrates
75%
Dates
11%
Grapefruit
Fats
2%
Dates
1%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 56.46g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 17)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.7)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.