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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 Iron +1175%
Contains more Calcium +77.3%
Contains more Potassium +385.9%
Contains more Magnesium +377.8%
Contains more Copper +543.8%
Contains more Zinc +314.3%
Contains more Phosphorus +244.4%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 7% 12% 7% 11% 2% 8% 0%
Contains more Iron +1175%
Contains more Calcium +77.3%
Contains more Potassium +385.9%
Contains more Magnesium +377.8%
Contains more Copper +543.8%
Contains more Zinc +314.3%
Contains more Phosphorus +244.4%
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 Vitamin K +∞%
Contains more Folate +46.2%
Contains more Vitamin C +7700%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%
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 105% 69% 3% 0% 11% 8% 4% 16% 13% 0% 0% 10%
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 Vitamin K +∞%
Contains more Folate +46.2%
Contains more Vitamin C +7700%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
5%
Grapefruit
Carbohydrates
75%
Dates
11%
Grapefruit
Fats
2%
Dates
1%
Grapefruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Grapefruit
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Grapefruit
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 contains less Sugars?
Grapefruit
Grapefruit contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Grapefruit Opinion
Calories 282 42 Dates
Protein 2.45 0.77 Dates
Fats 0.39 0.14 Dates
Vitamin C 0.4 31.2 Grapefruit
Carbs 75.03 10.66 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.08 Dates
Calcium 39 22 Dates
Potassium 656 135 Dates
Magnesium 43 9 Dates
Sugars 63.35 6.89 Grapefruit
Fiber 8 1.6 Dates
Copper 0.206 0.032 Dates
Zinc 0.29 0.07 Dates
Starch 0 Grapefruit
Phosphorus 62 18 Dates
Sodium 2 0 Grapefruit
Vitamin A 10 1150 Grapefruit
Vitamin E 0.05 0.13 Grapefruit
Vitamin D 0 0
Vitamin B1 0.052 0.043 Dates
Vitamin B2 0.066 0.031 Dates
Vitamin B3 1.274 0.204 Dates
Vitamin B5 0.589 0.262 Dates
Vitamin B6 0.165 0.053 Dates
Vitamin B12 0 0
Vitamin K 2.7 0 Dates
Folate 19 13 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.021 Grapefruit
Monounsaturated Fat 0.036 0.02 Dates
Polyunsaturated fat 0.019 0.036 Grapefruit
Tryptophan 0.012 0.008 Dates
Threonine 0.043 0.013 Dates
Isoleucine 0.049 0.008 Dates
Leucine 0.084 0.015 Dates
Lysine 0.066 0.019 Dates
Methionine 0.022 0.007 Dates
Phenylalanine 0.05 0.013 Dates
Valine 0.071 0.015 Dates
Histidine 0.032 0.008 Dates
Fructose 19.56 1.77 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 of 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.