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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 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" charts 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 Selenium +400%
Contains more Iron +56.9%
Equal in Phosphorus - 68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
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 Selenium +400%
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" charts 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%
Contains more Choline +20.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 5% 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%
Contains more Choline +20.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.4%
Contains more Carbs +220.9%
Contains more Other +102.5%
Contains more Fats +79.5%
Contains more Water +255.2%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Protein +11.4%
Contains more Carbs +220.9%
Contains more Other +102.5%
Contains more Fats +79.5%
Contains more Water +255.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +138.9%
Contains more Polyunsaturated fat +2063.2%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +138.9%
Contains more Polyunsaturated fat +2063.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Passion fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price 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
Fructose 19.56g 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
Manganese 0.262mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 1272IU Passion fruit
Vitamin A RAE 0µg 64µg Passion fruit
Vitamin E 0.05mg 0.02mg Dates
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 Dates
Vitamin B6 0.165mg 0.1mg Dates
Folate 19µg 14µg Dates
Choline 6.3mg 7.6mg Passion fruit
Vitamin K 2.7µg 0.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
21%
Passion fruit
Minerals Daily Need Coverage Score
29%
Dates
18%
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 is richer in minerals?
Dates
Dates is relatively richer in minerals
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 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

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. 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.