Dates vs Grapes – Which is Healthier?

Our Verdict

When comparing dates to grapes, we picked the dates.

Why?

It’s not close:

In terms of macros, dates have 4x the carbs and/but 8x the fiber, making for the lower glycemic index. Also, for what it’s worth, they have nearly 4x the protein, but probably nobody is eating either of these fruits for the protein. In any case, it’s an easy and clear win for dates in the category of macros.

In the category of vitamins, dates have more of vitamins B2, B3, B5, B6, B7, and B9, while grapes have more of vitamins B1, C, E, and K, making for a 6:4 win for dates.

Looking at minerals, it’s more one-sided: dates have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while grapes have more manganese. An easy win for dates here.

In other considerations, both are abundant in polyphenols with numbers varying too much from one instance to another to make a fair comparison here, so we’ll call this round a tie.

Still, adding up the sections makes for a clear overall win for dates, but as ever, do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

If you’re not a mouse, you might even need more than that!

To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

Enjoy!