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  6. Passion fruit vs. Dates

Passion fruit vs. Dates — In-Depth Nutrition Comparison

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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%
~equal in Phosphorus ~62mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Dates
Dates
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Dates 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Dates
Dates
3
2% 75% 21%
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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Dates
Dates
1
37% 41% 22%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.