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Date palm vs Blackberry - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Date palm
Date palm is relatively richer in minerals
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 58.47g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Date palm Blackberry
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Date palm Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Date palm
20
Blackberry
Mineral Summary Score
22
Date palm
11
Blackberry

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 more Iron +64.5%
Contains more Calcium +34.5%
Contains more Potassium +304.9%
Contains more Magnesium +115%
Contains more Copper +24.8%
Contains more Phosphorus +181.8%
Contains more Zinc +82.8%
Contains less Sodium -50%
Contains more Iron +64.5%
Contains more Calcium +34.5%
Contains more Potassium +304.9%
Contains more Magnesium +115%
Contains more Copper +24.8%
Contains more Phosphorus +181.8%
Contains more Zinc +82.8%
Contains less Sodium -50%

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 B1 +160%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +450%
Contains more Vitamin C +5150%
Contains more Vitamin A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +450%
Contains more Vitamin C +5150%
Contains more Vitamin A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin K +633.3%

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 the food
Protein
15%
Date palm
8%
Blackberry
Carbohydrates
75%
Date palm
10%
Blackberry
Fats
2%
Date palm
2%
Blackberry

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Date palm Blackberry Opinion
Calories 282 43 Date palm
Protein 2.45 1.39 Date palm
Fats 0.39 0.49 Blackberry
Vitamin C 0.4 21 Blackberry
Carbs 75.03 9.61 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.62 Date palm
Calcium 39 29 Date palm
Potassium 656 162 Date palm
Magnesium 43 20 Date palm
Sugars 63.35 4.88 Date palm
Fiber 8 5.3 Date palm
Copper 0.206 0.165 Date palm
Zinc 0.29 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 62 22 Date palm
Sodium 2 1 Blackberry
Vitamin A 10 214 Blackberry
Vitamin E 0.05 1.17 Blackberry
Vitamin D 0 0
Vitamin B1 0.052 0.02 Date palm
Vitamin B2 0.066 0.026 Date palm
Vitamin B3 1.274 0.646 Date palm
Vitamin B5 0.589 0.276 Date palm
Vitamin B6 0.165 0.03 Date palm
Vitamin B12 0 0
Vitamin K 2.7 19.8 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.032 0.014 Blackberry
Monounsaturated Fat 0.036 0.047 Blackberry
Polyunsaturated fat 0.019 0.28 Blackberry
Tryptophan 0.012 Date palm
Threonine 0.043 Date palm
Isoleucine 0.049 Date palm
Leucine 0.084 Date palm
Lysine 0.066 Date palm
Methionine 0.022 Date palm
Phenylalanine 0.05 Date palm
Valine 0.071 Date palm
Histidine 0.032 Date palm
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.