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Pineapple vs Dates - In-Depth Nutrition Comparison

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Summary of differences between Pineapple and Dates

  • Pineapple has more Vitamin C, and Manganese, however Dates are higher in Fiber, Potassium, Copper, Iron, Phosphorus, Vitamin B5, Magnesium, and Selenium.
  • Pineapple covers your daily need of Vitamin C 53% more than Dates .
  • Pineapple has 4 times more Manganese than Dates . While Pineapple has 0.927mg of Manganese, Dates have only 0.262mg.

These are the specific foods used in this comparison Pineapple, raw, all varieties and Dates, deglet noor.

Infographic

Pineapple 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 less Sodium -50%
Contains more Iron +251.7%
Contains more Calcium +200%
Contains more Potassium +501.8%
Contains more Magnesium +258.3%
Contains more Copper +87.3%
Contains more Zinc +141.7%
Contains more Phosphorus +675%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 4% 10% 9% 37% 4% 4% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -50%
Contains more Iron +251.7%
Contains more Calcium +200%
Contains more Potassium +501.8%
Contains more Magnesium +258.3%
Contains more Copper +87.3%
Contains more Zinc +141.7%
Contains more Phosphorus +675%

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 C +11850%
Contains more Vitamin A +480%
Contains more Vitamin B1 +51.9%
Contains more Vitamin E +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +176.5%
Contains more Vitamin B6 +47.3%
Contains more Vitamin K +285.7%
Equal in Folate - 19
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 160% 4% 1% 0% 20% 8% 10% 13% 26% 0% 2% 14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +11850%
Contains more Vitamin A +480%
Contains more Vitamin B1 +51.9%
Contains more Vitamin E +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +176.5%
Contains more Vitamin B6 +47.3%
Contains more Vitamin K +285.7%
Equal in Folate - 19

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

All nutrients comparison - raw data values

Nutrient Pineapple Dates Opinion
Calories 50kcal 282kcal Dates
Protein 0.54g 2.45g Dates
Fats 0.12g 0.39g Dates
Vitamin C 47.8mg 0.4mg Pineapple
Net carbs 11.72g 67.03g Dates
Carbs 13.12g 75.03g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.29mg 1.02mg Dates
Calcium 13mg 39mg Dates
Potassium 109mg 656mg Dates
Magnesium 12mg 43mg Dates
Sugar 9.85g 63.35g Pineapple
Fiber 1.4g 8g Dates
Copper 0.11mg 0.206mg Dates
Zinc 0.12mg 0.29mg Dates
Starch 0g g Pineapple
Phosphorus 8mg 62mg Dates
Sodium 1mg 2mg Pineapple
Vitamin A 58IU 10IU Pineapple
Vitamin E 0.02mg 0.05mg Dates
Vitamin D 0µg 0µg
Vitamin B1 0.079mg 0.052mg Pineapple
Vitamin B2 0.032mg 0.066mg Dates
Vitamin B3 0.5mg 1.274mg Dates
Vitamin B5 0.213mg 0.589mg Dates
Vitamin B6 0.112mg 0.165mg Dates
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 2.7µg Dates
Folate 18µg 19µg Dates
Trans Fat 0g 0g
Saturated Fat 0.009g 0.032g Pineapple
Monounsaturated Fat 0.013g 0.036g Dates
Polyunsaturated fat 0.04g 0.019g Pineapple
Tryptophan 0.005mg 0.012mg Dates
Threonine 0.019mg 0.043mg Dates
Isoleucine 0.019mg 0.049mg Dates
Leucine 0.024mg 0.084mg Dates
Lysine 0.026mg 0.066mg Dates
Methionine 0.012mg 0.022mg Dates
Phenylalanine 0.021mg 0.05mg Dates
Valine 0.024mg 0.071mg Dates
Histidine 0.01mg 0.032mg Dates
Fructose 2.12g 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21
Pineapple
12
Dates
Mineral Summary Score
10
Pineapple
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%
Pineapple
15%
Dates
Carbohydrates
13%
Pineapple
75%
Dates
Fats
1%
Pineapple
2%
Dates

Comparison summary

Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 53.5g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.