Dates vs. Passion Fruit
Nutrition comparison of Dates and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and passion fruit:
- Both dates and passion fruit are high in dietary fiber and potassium.
- Date has more thiamin, pantothenic acid and Vitamin B6, however, passion fruit contains more riboflavin.
- Date is an excellent source of calcium.
- Passion fruit has more beta-carotene than date, however, date contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and passion fruit has 65% less calories than date - date has 277 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to passion fruit per calorie. Dates has a macronutrient ratio of 2:98:0 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Passion Fruit | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 98% | 86% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and passion fruit has 69% less carbohydrates than date - date has 75g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both dates and passion fruit are high in dietary fiber. Passion fruit has 55% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Date is high in sugar and passion fruit has 83% less sugar than date - date has 66.5g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Dates and passion fruit contain similar amounts of protein - date has 1.8g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both passion fruit and dates are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has more Vitamin C than date - passion fruit has 30mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Passion fruit has 814% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Passion fruit and dates contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and passion fruit contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, pantothenic acid and Vitamin B6, however, passion fruit contains more riboflavin. Both dates and passion fruit contain significant amounts of niacin and folate.
| Dates | Passion Fruit | |
|---|---|---|
| Thiamin | 0.05 MG | ~ |
| Riboflavin | 0.06 MG | 0.13 MG |
| Niacin | 1.61 MG | 1.5 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.1 MG |
| Folate | 15 UG | 14 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 433% more calcium than passion fruit - date has 64mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 78% more iron than date - date has 0.9mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both dates and passion fruit are high in potassium. Date has 100% more potassium than passion fruit - date has 696mg of potassium per 100 grams and passion fruit has 348mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, passion fruit has more beta-carotene than date per 100 grams, however, date contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Dates | Passion Fruit | |
|---|---|---|
| beta-carotene | 89 UG | 743 UG |
| lutein + zeaxanthin | 23 UG | ~ |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Dates (Dates, medjool) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Dates g
()
|
Daily Values (%) |
Passion Fruit g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or passion fruit contain more calories in 100 grams?Date is high in calories and passion fruit has 70% less calories than date - date has 277 calories in 100g and passion fruit has 97 calories.
Does dates or passion fruit have more carbohydrates?
By weight, date is high in carbohydrates and passion fruit has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does dates or passion fruit contain more calcium?
Date is a rich source of calcium and it has 430% more calcium than passion fruit - date has 64mg of calcium in 100 grams and passion fruit has 12mg of calcium.
Does dates or passion fruit contain more potassium?
Both dates and passion fruit are high in potassium. Date has 100% more potassium than passion fruit - date has 696mg of potassium in 100 grams and passion fruit has 348mg of potassium.