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Dates vs Naranjilla - In-Depth Nutrition Comparison

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What are the differences between Dates and Naranjilla?

  • Dates are higher in Fiber, Copper, Potassium, Manganese, Iron, Magnesium, Vitamin B5, and Phosphorus, yet Naranjilla is higher in Vitamin K, and Vitamin B2.
  • Dates ' daily need coverage for Fiber is 28% more.
  • Dates have 7 times more Copper than Naranjilla. While Dates have 0.206mg of Copper, Naranjilla has only 0.028mg.

We used Dates, deglet noor and Naranjilla (lulo) pulp, frozen, unsweetened types in this article.

Infographic

Dates  vs Naranjilla infographic
Infographic link

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 +387.5%
Contains more Iron +191.4%
Contains more Magnesium +290.9%
Contains more Phosphorus +416.7%
Contains more Potassium +228%
Contains less Sodium -50%
Contains more Zinc +190%
Contains more Copper +635.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 14% 8% 6% 18% 1% 3% 10%
Contains more Calcium +387.5%
Contains more Iron +191.4%
Contains more Magnesium +290.9%
Contains more Phosphorus +416.7%
Contains more Potassium +228%
Contains less Sodium -50%
Contains more Zinc +190%
Contains more Copper +635.7%

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 +15.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +167.7%
Contains more Vitamin B6 +54.2%
Contains more Folate +533.3%
Contains more Vitamin A +5580%
Contains more Vitamin E +1400%
Contains more Vitamin C +700%
Contains more Vitamin B3 +13.8%
Contains more Vitamin K +440.7%
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 35% 15% 0% 11% 12% 0% 28% 14% 25% 3% 0% 37%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +167.7%
Contains more Vitamin B6 +54.2%
Contains more Folate +533.3%
Contains more Vitamin A +5580%
Contains more Vitamin E +1400%
Contains more Vitamin C +700%
Contains more Vitamin B3 +13.8%
Contains more Vitamin K +440.7%

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

All nutrients comparison - raw data values

Nutrient Dates Naranjilla Opinion
Net carbs 67.03g 4.8g Dates
Protein 2.45g 0.44g Dates
Fats 0.39g 0.22g Dates
Carbs 75.03g 5.9g Dates
Calories 282kcal 25kcal Dates
Starch g g
Fructose 19.56g 1.04g Dates
Sugar 63.35g 3.74g Naranjilla
Fiber 8g 1.1g Dates
Calcium 39mg 8mg Dates
Iron 1.02mg 0.35mg Dates
Magnesium 43mg 11mg Dates
Phosphorus 62mg 12mg Dates
Potassium 656mg 200mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.028mg Dates
Vitamin A 10IU 568IU Naranjilla
Vitamin E 0.05mg 0.75mg Naranjilla
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 3.2mg Naranjilla
Vitamin B1 0.052mg 0.045mg Dates
Vitamin B2 0.066mg 0mg Dates
Vitamin B3 1.274mg 1.45mg Naranjilla
Vitamin B5 0.589mg 0.22mg Dates
Vitamin B6 0.165mg 0.107mg Dates
Folate 19µg 3µg Dates
Vitamin B12 0µg µg Dates
Vitamin K 2.7µg 14.6µg Naranjilla
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg mg Naranjilla
Trans Fat 0g 0g
Saturated Fat 0.032g g Naranjilla
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Naranjilla
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
15
Naranjilla
Mineral Summary Score
30
Dates
7
Naranjilla

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
3%
Naranjilla
Carbohydrates
75%
Dates
6%
Naranjilla
Fats
2%
Dates
1%
Naranjilla

Comparison summary

Which food is lower in Sugar?
Naranjilla
Naranjilla is lower in Sugar (difference - 59.61g)
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 42)
Which food is cheaper?
Naranjilla
Naranjilla is cheaper (difference - $1.2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.