Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Dates vs Passion fruit - In-Depth Nutrition Comparison

Compare

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 RAE.
  • Passion fruit covers your daily need of Vitamin C 33% more than Dates .
  • Dates contain 6 times more Sugar than Passion fruit. Dates contain 63.35g of Sugar, 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
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 +225%
Contains more Magnesium +48.3%
Contains more Potassium +88.5%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Iron +56.9%
Equal in Phosphorus - 68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Contains more Calcium +225%
Contains more Magnesium +48.3%
Contains more Potassium +88.5%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
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 Folate +35.7%
Contains more Vitamin K +285.7%
Contains more Vitamin A +12620%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%
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 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +285.7%
Contains more Vitamin A +12620%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%

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 Passion fruit
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Dates Passion fruit Opinion
Net carbs 67.03g 12.98g Dates
Protein 2.45g 2.2g Dates
Fats 0.39g 0.7g Passion fruit
Carbs 75.03g 23.38g Dates
Calories 282kcal 97kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 11.2g Passion fruit
Fiber 8g 10.4g Passion fruit
Calcium 39mg 12mg Dates
Iron 1.02mg 1.6mg Passion fruit
Magnesium 43mg 29mg Dates
Phosphorus 62mg 68mg Passion fruit
Potassium 656mg 348mg Dates
Sodium 2mg 28mg Dates
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.086mg Dates
Vitamin A 10IU 1272IU Passion fruit
Vitamin E 0.05mg 0.02mg Dates
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 30mg Passion fruit
Vitamin B1 0.052mg 0mg Dates
Vitamin B2 0.066mg 0.13mg Passion fruit
Vitamin B3 1.274mg 1.5mg Passion fruit
Vitamin B5 0.589mg mg Dates
Vitamin B6 0.165mg 0.1mg Dates
Folate 19µg 14µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.7µg Dates
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 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.059g Dates
Monounsaturated Fat 0.036g 0.086g Passion fruit
Polyunsaturated fat 0.019g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
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 food.
Protein
15%
Dates
13%
Passion fruit
Carbohydrates
75%
Dates
23%
Passion fruit
Fats
2%
Dates
3%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (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 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.
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. 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.