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Dates vs Pineapple - In-Depth Nutrition Comparison

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Summary of differences between Dates and Pineapple

  • Dates have more Fiber, Potassium, Copper, Iron, Phosphorus, Vitamin B5, Magnesium, and Selenium, however Pineapple is higher in Vitamin C, and Manganese.
  • Pineapple covers your daily need of Vitamin C 53% more than Dates .
  • Dates have 30 times more Selenium than Pineapple. While Dates have 3µg of Selenium, Pineapple has only 0.1µg.

These are the specific foods used in this comparison Dates, deglet noor and Pineapple, raw, all varieties.

Infographic

Dates  vs Pineapple 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 +200%
Contains more Iron +251.7%
Contains more Magnesium +258.3%
Contains more Phosphorus +675%
Contains more Potassium +501.8%
Contains more Zinc +141.7%
Contains more Copper +87.3%
Contains less Sodium -50%
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% 11% 9% 4% 10% 1% 4% 37%
Contains more Calcium +200%
Contains more Iron +251.7%
Contains more Magnesium +258.3%
Contains more Phosphorus +675%
Contains more Potassium +501.8%
Contains more Zinc +141.7%
Contains more Copper +87.3%
Contains less Sodium -50%

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 B2 +106.3%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +176.5%
Contains more Vitamin B6 +47.3%
Contains more Vitamin K +285.7%
Contains more Vitamin A +480%
Contains more Vitamin C +11850%
Contains more Vitamin B1 +51.9%
Equal in Folate - 18
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 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Contains more Vitamin E +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +176.5%
Contains more Vitamin B6 +47.3%
Contains more Vitamin K +285.7%
Contains more Vitamin A +480%
Contains more Vitamin C +11850%
Contains more Vitamin B1 +51.9%
Equal in Folate - 18

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

All nutrients comparison - raw data values

Nutrient Dates Pineapple Opinion
Net carbs 67.03g 11.72g Dates
Protein 2.45g 0.54g Dates
Fats 0.39g 0.12g Dates
Carbs 75.03g 13.12g Dates
Calories 282kcal 50kcal Dates
Starch g 0g Pineapple
Fructose 19.56g 2.12g Dates
Sugar 63.35g 9.85g Pineapple
Fiber 8g 1.4g Dates
Calcium 39mg 13mg Dates
Iron 1.02mg 0.29mg Dates
Magnesium 43mg 12mg Dates
Phosphorus 62mg 8mg Dates
Potassium 656mg 109mg Dates
Sodium 2mg 1mg Pineapple
Zinc 0.29mg 0.12mg Dates
Copper 0.206mg 0.11mg Dates
Vitamin A 10IU 58IU Pineapple
Vitamin E 0.05mg 0.02mg Dates
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 47.8mg Pineapple
Vitamin B1 0.052mg 0.079mg Pineapple
Vitamin B2 0.066mg 0.032mg Dates
Vitamin B3 1.274mg 0.5mg Dates
Vitamin B5 0.589mg 0.213mg Dates
Vitamin B6 0.165mg 0.112mg Dates
Folate 19µg 18µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.7µg Dates
Tryptophan 0.012mg 0.005mg Dates
Threonine 0.043mg 0.019mg Dates
Isoleucine 0.049mg 0.019mg Dates
Leucine 0.084mg 0.024mg Dates
Lysine 0.066mg 0.026mg Dates
Methionine 0.022mg 0.012mg Dates
Phenylalanine 0.05mg 0.021mg Dates
Valine 0.071mg 0.024mg Dates
Histidine 0.032mg 0.01mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.009g Pineapple
Monounsaturated Fat 0.036g 0.013g Dates
Polyunsaturated fat 0.019g 0.04g Pineapple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pineapple
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
21
Pineapple
Mineral Summary Score
30
Dates
10
Pineapple

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%
Pineapple
Carbohydrates
75%
Dates
13%
Pineapple
Fats
2%
Dates
1%
Pineapple

Comparison summary

Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 53.5g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.