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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 Calcium +387.5%
Contains more Iron +191.4%
Contains more Magnesium +290.9%
Contains more Phosphorus +416.7%
Contains more Potassium +228%
Contains less Sodium -50%
Contains more Zinc +190%
Contains more Copper +635.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 14% 8% 6% 18% 1% 3% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +387.5%
Contains more Iron +191.4%
Contains more Magnesium +290.9%
Contains more Phosphorus +416.7%
Contains more Potassium +228%
Contains less Sodium -50%
Contains more Zinc +190%
Contains more Copper +635.7%

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 +5580%
Contains more Vitamin E +1400%
Contains more Vitamin C +700%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 15% 0% 11% 12% 0% 28% 14% 25% 3% 0% 37%
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 +5580%
Contains more Vitamin E +1400%
Contains more Vitamin C +700%
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%

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.
Naranjilla Dates
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Naranjilla Dates Opinion
Net carbs 4.8g 67.03g Dates
Protein 0.44g 2.45g Dates
Fats 0.22g 0.39g Dates
Carbs 5.9g 75.03g Dates
Calories 25kcal 282kcal Dates
Starch g g
Fructose 1.04g 19.56g Dates
Sugar 3.74g 63.35g Naranjilla
Fiber 1.1g 8g Dates
Calcium 8mg 39mg Dates
Iron 0.35mg 1.02mg Dates
Magnesium 11mg 43mg Dates
Phosphorus 12mg 62mg Dates
Potassium 200mg 656mg Dates
Sodium 4mg 2mg Dates
Zinc 0.1mg 0.29mg Dates
Copper 0.028mg 0.206mg Dates
Vitamin A 568IU 10IU Naranjilla
Vitamin E 0.75mg 0.05mg Naranjilla
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 3.2mg 0.4mg Naranjilla
Vitamin B1 0.045mg 0.052mg Dates
Vitamin B2 0mg 0.066mg Dates
Vitamin B3 1.45mg 1.274mg Naranjilla
Vitamin B5 0.22mg 0.589mg Dates
Vitamin B6 0.107mg 0.165mg Dates
Folate 3µg 19µg Dates
Vitamin B12 µg 0µg Dates
Vitamin K 14.6µg 2.7µg Naranjilla
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol mg 0mg Naranjilla
Trans Fat 0g 0g
Saturated Fat g 0.032g Naranjilla
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Naranjilla 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
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 food.
Protein
3%
Naranjilla
15%
Dates
Carbohydrates
6%
Naranjilla
75%
Dates
Fats
1%
Naranjilla
2%
Dates

Comparison summary

Which food is lower in Sugar?
Naranjilla
Naranjilla is lower in Sugar (difference - 59.61g)
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.