Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Passion fruit vs Dates - In-Depth Nutrition Comparison

Compare

How are Passion fruit and Dates different?

  • Passion fruit is richer in Vitamin C, Fiber, and Iron, while Dates are higher in Copper, Potassium, and Vitamin A RAE.
  • Passion fruit covers your daily need of Vitamin C 33% more than Dates .
  • Passion fruit contains 2 times more Iron than Dates . Passion fruit contains 1.6mg of Iron, while Dates contain 1.02mg.
  • Passion fruit is lower in Sugar.

Passion-fruit, (granadilla), purple, raw and Dates, deglet noor types were used in this article.

Infographic

Passion fruit vs Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +56.9%
Contains more Calcium +225%
Contains more Magnesium +48.3%
Contains more Potassium +88.5%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Equal in Phosphorus - 62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Iron +56.9%
Contains more Calcium +225%
Contains more Magnesium +48.3%
Contains more Potassium +88.5%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Equal in Phosphorus - 62

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 +12620%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +285.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
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 +12620%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +17.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +285.7%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Dates Opinion
Net carbs 12.98g 67.03g Dates
Protein 2.2g 2.45g Dates
Fats 0.7g 0.39g Passion fruit
Carbs 23.38g 75.03g Dates
Calories 97kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar 11.2g 63.35g Passion fruit
Fiber 10.4g 8g Passion fruit
Calcium 12mg 39mg Dates
Iron 1.6mg 1.02mg Passion fruit
Magnesium 29mg 43mg Dates
Phosphorus 68mg 62mg Passion fruit
Potassium 348mg 656mg Dates
Sodium 28mg 2mg Dates
Zinc 0.1mg 0.29mg Dates
Copper 0.086mg 0.206mg Dates
Vitamin A 1272IU 10IU Passion fruit
Vitamin E 0.02mg 0.05mg Dates
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 0.4mg Passion fruit
Vitamin B1 0mg 0.052mg Dates
Vitamin B2 0.13mg 0.066mg Passion fruit
Vitamin B3 1.5mg 1.274mg Passion fruit
Vitamin B5 mg 0.589mg Dates
Vitamin B6 0.1mg 0.165mg Dates
Folate 14µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 2.7µg Dates
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 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.032g Dates
Monounsaturated Fat 0.086g 0.036g Passion fruit
Polyunsaturated fat 0.411g 0.019g Passion fruit

Which food is preferable for your diet?

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

People also compare

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
23
Passion fruit
12
Dates
Mineral Summary Score
22
Passion fruit
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
13%
Passion fruit
15%
Dates
Carbohydrates
23%
Passion fruit
75%
Dates
Fats
3%
Passion fruit
2%
Dates

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 52.15g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.027g)
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 minerals?
?
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.
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.