Grape vs. Dates — In-Depth Nutrition Comparison
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How are grapes and dates different?
- Grapes are richer in manganese and vitamin K, while dates are higher in fiber, copper, potassium, vitamin B5, iron, magnesium, phosphorus, and vitamin B3.
- Dates cover your daily need for fiber, 28% more than grapes.
- Grapes contain 5 times more vitamin K than dates. Grapes contain 14.6µg of vitamin K, while dates contain 2.7µg.
Grapes, american type (slip skin), raw and Dates, deglet noor types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ManganeseManganese | +174% |
| Contains more MagnesiumMagnesium | +760% |
| Contains more CalciumCalcium | +178.6% |
| Contains more PotassiumPotassium | +243.5% |
| Contains more IronIron | +251.7% |
| Contains more CopperCopper | +415% |
| Contains more ZincZinc | +625% |
| Contains more PhosphorusPhosphorus | +520% |
| Contains more SeleniumSelenium | +2900% |
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 CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +280% |
| Contains more Vitamin B1Vitamin B1 | +76.9% |
| Contains more Vitamin KVitamin K | +440.7% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +324.7% |
| Contains more Vitamin B5Vitamin B5 | +2354.2% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.9g | 8g | 28% |
| Fructose | 19.56g | 24% | |
| Manganese | 0.718mg | 0.262mg | 20% |
| Carbs | 17.15g | 75.03g | 19% |
| Copper | 0.04mg | 0.206mg | 18% |
| Potassium | 191mg | 656mg | 14% |
| Vitamin B5 | 0.024mg | 0.589mg | 11% |
| Calories | 67kcal | 282kcal | 11% |
| Vitamin K | 14.6µg | 2.7µg | 10% |
| Magnesium | 5mg | 43mg | 9% |
| Iron | 0.29mg | 1.02mg | 9% |
| Phosphorus | 10mg | 62mg | 7% |
| Vitamin B3 | 0.3mg | 1.274mg | 6% |
| Selenium | 0.1µg | 3µg | 5% |
| Vitamin B6 | 0.11mg | 0.165mg | 4% |
| Vitamin C | 4mg | 0.4mg | 4% |
| Folate | 4µg | 19µg | 4% |
| Protein | 0.63g | 2.45g | 4% |
| Calcium | 14mg | 39mg | 3% |
| Vitamin B1 | 0.092mg | 0.052mg | 3% |
| Zinc | 0.04mg | 0.29mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.19mg | 0.05mg | 1% |
| Polyunsaturated fat | 0.102g | 0.019g | 1% |
| Vitamin B2 | 0.057mg | 0.066mg | 1% |
| Fats | 0.35g | 0.39g | 0% |
| Net carbs | 16.25g | 67.03g | N/A |
| Sugar | 16.25g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Choline | 5.6mg | 6.3mg | 0% |
| Saturated fat | 0.114g | 0.032g | 0% |
| Monounsaturated fat | 0.014g | 0.036g | 0% |
| Tryptophan | 0.003mg | 0.012mg | 0% |
| Threonine | 0.017mg | 0.043mg | 0% |
| Isoleucine | 0.005mg | 0.049mg | 0% |
| Leucine | 0.013mg | 0.084mg | 0% |
| Lysine | 0.014mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.022mg | 0% |
| Phenylalanine | 0.013mg | 0.05mg | 0% |
| Valine | 0.017mg | 0.071mg | 0% |
| Histidine | 0.023mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +296% |
| Contains more ProteinProtein | +288.9% |
| Contains more FatsFats | +11.4% |
| Contains more CarbsCarbs | +337.5% |
| Contains more OtherOther | +180.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +436.8% |
| Contains less Sat. FatSaturated fat | -71.9% |
| Contains more Mono. FatMonounsaturated fat | +157.1% |
