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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, and vitamin B3; however, grapefruit is richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin C for grapefruit is 34% higher.
  • Dates contain 13 times more iron than grapefruit. While dates contain 1.02mg of iron, grapefruit contains only 0.08mg.
  • Grapefruit has a lower glycemic index (25) than dates (42).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +377.8%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +385.9%
Contains more IronIron +1175%
Contains more CopperCopper +543.8%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +244.4%
Contains more ManganeseManganese +1090.9%
Contains more SeleniumSelenium +2900%
Contains less SodiumSodium -100%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +524.5%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
Contains more Vitamin CVitamin C +7700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more CholineCholine +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Grapefruit DV% diff.
Vitamin C 0.4mg 31.2mg 34%
Fiber 8g 1.6g 26%
Fructose 19.56g 1.77g 22%
Carbs 75.03g 10.66g 21%
Copper 0.206mg 0.032mg 19%
Potassium 656mg 135mg 15%
Iron 1.02mg 0.08mg 12%
Calories 282kcal 42kcal 12%
Manganese 0.262mg 0.022mg 10%
Vitamin B6 0.165mg 0.053mg 9%
Magnesium 43mg 9mg 8%
Vitamin B5 0.589mg 0.262mg 7%
Vitamin B3 1.274mg 0.204mg 7%
Phosphorus 62mg 18mg 6%
Vitamin A 0µg 58µg 6%
Selenium 3µg 0.1µg 5%
Protein 2.45g 0.77g 3%
Vitamin B2 0.066mg 0.031mg 3%
Folate 19µg 13µg 2%
Vitamin K 2.7µg 0µg 2%
Calcium 39mg 22mg 2%
Zinc 0.29mg 0.07mg 2%
Vitamin E 0.05mg 0.13mg 1%
Vitamin B1 0.052mg 0.043mg 1%
Fats 0.39g 0.14g 0%
Net carbs 67.03g 9.06g N/A
Sugar 63.35g 6.89g N/A
Sodium 2mg 0mg 0%
Choline 6.3mg 7.7mg 0%
Saturated fat 0.032g 0.021g 0%
Monounsaturated fat 0.036g 0.02g 0%
Polyunsaturated fat 0.019g 0.036g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.043mg 0.013mg 0%
Isoleucine 0.049mg 0.008mg 0%
Leucine 0.084mg 0.015mg 0%
Lysine 0.066mg 0.019mg 0%
Methionine 0.022mg 0.007mg 0%
Phenylalanine 0.05mg 0.013mg 0%
Valine 0.071mg 0.015mg 0%
Histidine 0.032mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +218.2%
Contains more FatsFats +178.6%
Contains more CarbsCarbs +603.8%
Contains more OtherOther +332.4%
Contains more WaterWater +328.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +80%
Contains less Sat. FatSaturated fat -34.4%
Contains more Poly. FatPolyunsaturated fat +89.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +579.2%
Contains more GlucoseGlucose +1134.2%
Contains more FructoseFructose +1005.1%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.