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, fiber, iron, and vitamin A, while dates are higher in carbs, copper, and potassium.
- Passion fruit covers your daily need for vitamin C 33% more than dates.
- 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +400% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 Vitamin EVitamin E | +150% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin KVitamin K | +285.7% |
| Contains more FolateFolate | +35.7% |
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% |
| Iron | 1.6mg | 1.02mg | 7% |
| Vitamin A | 64µg | 0µg | 7% |
| Vitamin B2 | 0.13mg | 0.066mg | 5% |
| Vitamin B6 | 0.1mg | 0.165mg | 5% |
| Selenium | 0.6µg | 3µg | 4% |
| Vitamin B1 | 0mg | 0.052mg | 4% |
| Magnesium | 29mg | 43mg | 3% |
| Calcium | 12mg | 39mg | 3% |
| Polyunsaturated fat | 0.411g | 0.019g | 3% |
| Zinc | 0.1mg | 0.29mg | 2% |
| Vitamin K | 0.7µg | 2.7µg | 2% |
| Protein | 2.2g | 2.45g | 1% |
| Phosphorus | 68mg | 62mg | 1% |
| Sodium | 28mg | 2mg | 1% |
| Vitamin B3 | 1.5mg | 1.274mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Protein per 100 calories | 2.3g | 0.87g | N/A |
| Calories per 10 g protein | 441kcal | 1151kcal | N/A |
| Weight per 100 calories | 103g | 35g | N/A |
| 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
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% |
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% |
