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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 Iron +1175%
Contains more Calcium +77.3%
Contains more Potassium +385.9%
Contains more Magnesium +377.8%
Contains more Copper +543.8%
Contains more Zinc +314.3%
Contains more Phosphorus +244.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 7% 12% 7% 11% 2% 8% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -100%
Contains more Iron +1175%
Contains more Calcium +77.3%
Contains more Potassium +385.9%
Contains more Magnesium +377.8%
Contains more Copper +543.8%
Contains more Zinc +314.3%
Contains more Phosphorus +244.4%

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 C +7700%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%
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 Vitamin K +∞%
Contains more Folate +46.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 69% 3% 0% 11% 8% 4% 16% 13% 0% 0% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +7700%
Contains more Vitamin A +11400%
Contains more Vitamin E +160%
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 Vitamin K +∞%
Contains more Folate +46.2%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.