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Naranjilla vs Dates - In-Depth Nutrition Comparison

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What are the differences between Naranjilla and Dates ?

  • Naranjilla is higher in Vitamin K, yet Dates are higher in Fiber, Copper, Potassium, Manganese, Iron, Magnesium, Vitamin B5, Phosphorus and Vitamin B2.
  • Dates ' daily need coverage for Fiber is 28% more.
  • Naranjilla has 5 times more Vitamin K than Dates . While Naranjilla has 14.6µg of Vitamin K, Dates have only 2.7µg.

We used Naranjilla (lulo) pulp, frozen, unsweetened and Dates, deglet noor types in this article.

Infographic

Naranjilla 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 more Iron +191.4%
Contains more Calcium +387.5%
Contains more Potassium +228%
Contains more Magnesium +290.9%
Contains more Copper +635.7%
Contains more Zinc +190%
Contains more Phosphorus +416.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 3% 18% 8% 10% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +191.4%
Contains more Calcium +387.5%
Contains more Potassium +228%
Contains more Magnesium +290.9%
Contains more Copper +635.7%
Contains more Zinc +190%
Contains more Phosphorus +416.7%
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 C +700%
Contains more Vitamin A +5580%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +13.8%
Contains more Vitamin K +440.7%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +167.7%
Contains more Vitamin B6 +54.2%
Contains more Folate +533.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 35% 15% 0% 12% 0% 28% 14% 25% 0% 37% 3%
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 +700%
Contains more Vitamin A +5580%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +13.8%
Contains more Vitamin K +440.7%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +167.7%
Contains more Vitamin B6 +54.2%
Contains more Folate +533.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Naranjilla
12
Dates
Mineral Summary Score
7
Naranjilla
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 the food
Protein
3%
Naranjilla
15%
Dates
Carbohydrates
6%
Naranjilla
75%
Dates
Fats
1%
Naranjilla
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Naranjilla Dates
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Naranjilla 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 Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Naranjilla
Naranjilla contains less Sugars (difference - 59.61g)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 42)
Which food is cheaper?
Naranjilla
Naranjilla is cheaper (difference - $1.2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Naranjilla Dates Opinion
Calories 25 282 Dates
Protein 0.44 2.45 Dates
Fats 0.22 0.39 Dates
Vitamin C 3.2 0.4 Naranjilla
Carbs 5.9 75.03 Dates
Cholesterol 0 Naranjilla
Vitamin D 0 Dates
Iron 0.35 1.02 Dates
Calcium 8 39 Dates
Potassium 200 656 Dates
Magnesium 11 43 Dates
Sugars 3.74 63.35 Naranjilla
Fiber 1.1 8 Dates
Copper 0.028 0.206 Dates
Zinc 0.1 0.29 Dates
Starch
Phosphorus 12 62 Dates
Sodium 4 2 Dates
Vitamin A 568 10 Naranjilla
Vitamin E 0.75 0.05 Naranjilla
Vitamin D 0 Dates
Vitamin B1 0.045 0.052 Dates
Vitamin B2 0 0.066 Dates
Vitamin B3 1.45 1.274 Naranjilla
Vitamin B5 0.22 0.589 Dates
Vitamin B6 0.107 0.165 Dates
Vitamin B12 0 Dates
Vitamin K 14.6 2.7 Naranjilla
Folate 3 19 Dates
Trans Fat 0 0
Saturated Fat 0.032 Naranjilla
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 1.04 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 of the foods presented on this page can be found below.

  1. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.