Dates vs. Grapefruit
Nutrition comparison of Dates and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and grapefruit:
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Grapefruit has more beta-carotene and lycopene than date, however, date contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and grapefruit has 85% less calories than date - date has 277 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to grapefruit for fat. Dates has a macronutrient ratio of 2:98:0 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Grapefruit | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 98% | 91% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and grapefruit has 86% less carbohydrates than date - date has 75g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 319% more dietary fiber than grapefruit - date has 6.7g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Date is high in sugar and grapefruit has 90% less sugar than date - date has 66.5g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Dates and grapefruit contain similar amounts of protein - date has 1.8g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both grapefruit and dates are low in saturated fat - grapefruit has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than date - grapefruit has 31.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Grapefruit has 729% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Grapefruit and dates contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and grapefruit contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and grapefruit contain significant amounts of thiamin, riboflavin and folate.
| Dates | Grapefruit | |
|---|---|---|
| Thiamin | 0.05 MG | 0.043 MG |
| Riboflavin | 0.06 MG | 0.031 MG |
| Niacin | 1.61 MG | 0.204 MG |
| Pantothenic acid | 0.805 MG | 0.262 MG |
| Vitamin B6 | 0.249 MG | 0.053 MG |
| Folate | 15 UG | 13 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 191% more calcium than grapefruit - date has 64mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Date has 10 times more iron than grapefruit - date has 0.9mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Date is an excellent source of potassium and it has 416% more potassium than grapefruit - date has 696mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than date per 100 grams, however, date contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Dates | Grapefruit | |
|---|---|---|
| beta-carotene | 89 UG | 686 UG |
| lutein + zeaxanthin | 23 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Dates g
()
|
Daily Values (%) |
Grapefruit 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 grapefruit contain more calories in 100 grams?Date is high in calories and grapefruit has 90% less calories than date - date has 277 calories in 100g and grapefruit has 42 calories.
Does dates or grapefruit have more carbohydrates?
By weight, date is high in carbohydrates and grapefruit has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does dates or grapefruit contain more calcium?
Date is a rich source of calcium and it has 190% more calcium than grapefruit - date has 64mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does dates or grapefruit contain more potassium?
Date is a rich source of potassium and it has 420% more potassium than grapefruit - date has 696mg of potassium in 100 grams and grapefruit has 135mg of potassium.