Passion fruit vs. Dates — In-Depth Nutrition Comparison
Compare
How are passion fruit and dates different?
- Passion fruit is richer in vitamin C, vitamin A, fiber, and iron, while dates are higher in copper and potassium.
- Passion fruit covers your daily need for vitamin C, 33% more than dates.
- Passion fruit contains 127 times more vitamin A than dates. Passion fruit contains 1272IU of vitamin A, while dates contain 10IU.
- Passion fruit is lower in sugar.
- Dates have a higher glycemic index (42) than passion fruit (16).
Passion-fruit, (granadilla), purple, raw and Dates, deglet noor types were used in this article.
Infographic
Infographic link
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.
| Contains more IronIron | +56.9% |
| Contains more MagnesiumMagnesium | +48.3% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +88.5% |
| Contains more CopperCopper | +139.5% |
| Contains more ZincZinc | +190% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin CVitamin C | +7400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +97% |
| Contains more Vitamin B3Vitamin B3 | +17.7% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin KVitamin K | +285.7% |
| Contains more FolateFolate | +35.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +79.5% |
| Contains more WaterWater | +255.2% |
| Contains more ProteinProtein | +11.4% |
| Contains more CarbsCarbs | +220.9% |
| Contains more OtherOther | +102.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +138.9% |
| Contains more Poly. FatPolyunsaturated fat | +2063.2% |
| Contains less Sat. FatSaturated fat | -45.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 30mg | 0.4mg | 33% |
| Fructose | 19.56g | 24% | |
| Carbs | 23.38g | 75.03g | 17% |
| Copper | 0.086mg | 0.206mg | 13% |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Fiber | 10.4g | 8g | 10% |
| Calories | 97kcal | 282kcal | 9% |
| Potassium | 348mg | 656mg | 9% |
| Vitamin A | 64µg | 0µg | 7% |
| Iron | 1.6mg | 1.02mg | 7% |
| Vitamin B2 | 0.13mg | 0.066mg | 5% |
| Vitamin B6 | 0.1mg | 0.165mg | 5% |
| Vitamin B1 | 0mg | 0.052mg | 4% |
| Selenium | 0.6µg | 3µg | 4% |
| Polyunsaturated fat | 0.411g | 0.019g | 3% |
| Magnesium | 29mg | 43mg | 3% |
| Calcium | 12mg | 39mg | 3% |
| Vitamin K | 0.7µg | 2.7µg | 2% |
| Zinc | 0.1mg | 0.29mg | 2% |
| Protein | 2.2g | 2.45g | 1% |
| Folate | 14µg | 19µg | 1% |
| Phosphorus | 68mg | 62mg | 1% |
| Sodium | 28mg | 2mg | 1% |
| Vitamin B3 | 1.5mg | 1.274mg | 1% |
| Fats | 0.7g | 0.39g | 0% |
| Net carbs | 12.98g | 67.03g | N/A |
| Sugar | 11.2g | 63.35g | N/A |
| Vitamin E | 0.02mg | 0.05mg | 0% |
| Choline | 7.6mg | 6.3mg | 0% |
| Saturated fat | 0.059g | 0.032g | 0% |
| Monounsaturated fat | 0.086g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
12%
Minerals Daily Need Coverage Score
18%
29%
Comparison summary
Which food is lower in Sugar?
Passion fruit is lower in Sugar (difference - 52.15g)
Which food is lower in glycemic index?
Passion fruit is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.027g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.