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Grapefruit vs Dates - In-Depth Nutrition Comparison

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How are Grapefruit and Dates different?

  • Grapefruit is higher in Vitamin C, however Dates are richer in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Vitamin C from Grapefruit is 34% higher.

Grapefruit, raw, pink and red, all areas and Dates, deglet noor are the varieties used in this article.

Infographic

Grapefruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +77.3%
Contains more Iron +1175%
Contains more Magnesium +377.8%
Contains more Phosphorus +244.4%
Contains more Potassium +385.9%
Contains more Zinc +314.3%
Contains more Copper +543.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -100%
Contains more Calcium +77.3%
Contains more Iron +1175%
Contains more Magnesium +377.8%
Contains more Phosphorus +244.4%
Contains more Potassium +385.9%
Contains more Zinc +314.3%
Contains more Copper +543.8%

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 A +11400%
Contains more Vitamin E +160%
Contains more Vitamin C +7700%
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +524.5%
Contains more Vitamin B5 +124.8%
Contains more Vitamin B6 +211.3%
Contains more Folate +46.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
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%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%
Contains more Vitamin C +7700%
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +524.5%
Contains more Vitamin B5 +124.8%
Contains more Vitamin B6 +211.3%
Contains more Folate +46.2%
Contains more Vitamin K +∞%

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.
Grapefruit Dates
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Dates Opinion
Net carbs 9.06g 67.03g Dates
Protein 0.77g 2.45g Dates
Fats 0.14g 0.39g Dates
Carbs 10.66g 75.03g Dates
Calories 42kcal 282kcal Dates
Starch 0g g Grapefruit
Fructose 1.77g 19.56g Dates
Sugar 6.89g 63.35g Grapefruit
Fiber 1.6g 8g Dates
Calcium 22mg 39mg Dates
Iron 0.08mg 1.02mg Dates
Magnesium 9mg 43mg Dates
Phosphorus 18mg 62mg Dates
Potassium 135mg 656mg Dates
Sodium 0mg 2mg Grapefruit
Zinc 0.07mg 0.29mg Dates
Copper 0.032mg 0.206mg Dates
Vitamin A 1150IU 10IU Grapefruit
Vitamin E 0.13mg 0.05mg Grapefruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 0.4mg Grapefruit
Vitamin B1 0.043mg 0.052mg Dates
Vitamin B2 0.031mg 0.066mg Dates
Vitamin B3 0.204mg 1.274mg Dates
Vitamin B5 0.262mg 0.589mg Dates
Vitamin B6 0.053mg 0.165mg Dates
Folate 13µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.008mg 0.012mg Dates
Threonine 0.013mg 0.043mg Dates
Isoleucine 0.008mg 0.049mg Dates
Leucine 0.015mg 0.084mg Dates
Lysine 0.019mg 0.066mg Dates
Methionine 0.007mg 0.022mg Dates
Phenylalanine 0.013mg 0.05mg Dates
Valine 0.015mg 0.071mg Dates
Histidine 0.008mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.032g Grapefruit
Monounsaturated Fat 0.02g 0.036g Dates
Polyunsaturated fat 0.036g 0.019g Grapefruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Dates
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
20
Grapefruit
12
Dates
Mineral Summary Score
6
Grapefruit
30
Dates

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
5%
Grapefruit
15%
Dates
Carbohydrates
11%
Grapefruit
75%
Dates
Fats
1%
Grapefruit
2%
Dates

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 56.46g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 17)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.7)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.