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Dates vs Passion fruit - In-Depth Nutrition Comparison

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How are Dates and Passion fruit different?

  • Dates are richer in Copper and Potassium, while Passion fruit is higher in Vitamin C, Fiber, Iron and Vitamin A.
  • Passion fruit covers your daily need of Vitamin C 33% more than Dates .
  • Dates contain 6 times more Sugars than Passion fruit. Dates contain 63.35g of Sugars, while Passion fruit contains 11.2g.

Dates, deglet noor and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Dates  vs Passion fruit 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 +225%
Contains more Potassium +88.5%
Contains more Magnesium +48.3%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains less Sodium -92.9%
Contains more Iron +56.9%
Equal in Phosphorus - 68
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains more Calcium +225%
Contains more Potassium +88.5%
Contains more Magnesium +48.3%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains less Sodium -92.9%
Contains more Iron +56.9%
Equal in Phosphorus - 68

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 E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Vitamin K +285.7%
Contains more Folate +35.7%
Contains more Vitamin C +7400%
Contains more Vitamin A +12620%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%
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 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Contains more Vitamin E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Vitamin K +285.7%
Contains more Folate +35.7%
Contains more Vitamin C +7400%
Contains more Vitamin A +12620%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%

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
23
Passion fruit
Mineral Summary Score
30
Dates
22
Passion fruit

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
13%
Passion fruit
Carbohydrates
75%
Dates
23%
Passion fruit
Fats
2%
Dates
3%
Passion fruit

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 Passion fruit
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Passion fruit
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?
Passion fruit
Passion fruit contains less Sugars (difference - 52.15g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Passion fruit Opinion
Calories 282 97 Dates
Protein 2.45 2.2 Dates
Fats 0.39 0.7 Passion fruit
Vitamin C 0.4 30 Passion fruit
Carbs 75.03 23.38 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 1.6 Passion fruit
Calcium 39 12 Dates
Potassium 656 348 Dates
Magnesium 43 29 Dates
Sugars 63.35 11.2 Passion fruit
Fiber 8 10.4 Passion fruit
Copper 0.206 0.086 Dates
Zinc 0.29 0.1 Dates
Starch
Phosphorus 62 68 Passion fruit
Sodium 2 28 Dates
Vitamin A 10 1272 Passion fruit
Vitamin E 0.05 0.02 Dates
Vitamin D 0 0
Vitamin B1 0.052 0 Dates
Vitamin B2 0.066 0.13 Passion fruit
Vitamin B3 1.274 1.5 Passion fruit
Vitamin B5 0.589 Dates
Vitamin B6 0.165 0.1 Dates
Vitamin B12 0 0
Vitamin K 2.7 0.7 Dates
Folate 19 14 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.059 Dates
Monounsaturated Fat 0.036 0.086 Passion fruit
Polyunsaturated fat 0.019 0.411 Passion fruit
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.