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  6. Grape vs. Dates

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

Grape vs Dates 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.
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%
~equal in Sodium ~2mg

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.
Grape
Grape
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Dates
Dates
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Dates 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%
Calories 67kcal 282kcal 11%
Vitamin B5 0.024mg 0.589mg 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%
Protein 0.63g 2.45g 4%
Vitamin C 4mg 0.4mg 4%
Vitamin B6 0.11mg 0.165mg 4%
Folate 4µg 19µg 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%
Vitamin B2 0.057mg 0.066mg 1%
Polyunsaturated fat 0.102g 0.019g 1%
Weight per 100 calories 149g 35g N/A
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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +436.8%
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +157.1%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.