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  6. Dates vs. Blueberry

Dates vs. Blueberry — In-Depth Nutrition Comparison

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What are the differences between Dates and Blueberry?

  • Dates are higher in Fiber, Potassium, Copper, Vitamin B5, Iron, Magnesium, Vitamin B6, and Phosphorus, yet Blueberry is higher in Vitamin K, and Vitamin C.
  • Dates ' daily need coverage for Fiber is 22% more.
  • Dates have 9 times more Potassium than Blueberry. While Dates have 656mg of Potassium, Blueberry has only 77mg.

We used Dates, deglet noor and Blueberries, raw types in this article.

Infographic

Dates vs Blueberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
8
:
2
Blueberry
Blueberry
Contains more Calcium +550%
Contains more Iron +264.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +416.7%
Contains more Potassium +751.9%
Contains more Zinc +81.3%
Contains more Copper +261.4%
Contains more Selenium +2900%
Contains less Sodium -50%
Contains more Manganese +28.2%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +550%
Contains more Iron +264.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +416.7%
Contains more Potassium +751.9%
Contains more Zinc +81.3%
Contains more Copper +261.4%
Contains more Selenium +2900%
Contains less Sodium -50%
Contains more Manganese +28.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
6
:
4
Blueberry
Blueberry
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +61%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +217.3%
Contains more Folate +216.7%
Contains more Vitamin A +440%
Contains more Vitamin E +1040%
Contains more Vitamin C +2325%
Contains more Vitamin K +614.8%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +61%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +217.3%
Contains more Folate +216.7%
Contains more Vitamin A +440%
Contains more Vitamin E +1040%
Contains more Vitamin C +2325%
Contains more Vitamin K +614.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Blueberry
Blueberry
Contains more Protein +231.1%
Contains more Fats +18.2%
Contains more Carbs +417.8%
Contains more Other +595.7%
Contains more Water +310.2%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +231.1%
Contains more Fats +18.2%
Contains more Carbs +417.8%
Contains more Other +595.7%
Contains more Water +310.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
:
3
Blueberry
Blueberry
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +668.4%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +668.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Blueberry
Blueberry
Contains more Sucrose +21572.7%
Contains more Glucose +307.2%
Contains more Fructose +293.6%
Contains more Maltose +∞%
Contains more Starch +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Blueberry
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +21572.7%
Contains more Glucose +307.2%
Contains more Fructose +293.6%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Blueberry
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Blueberry Opinion
Net carbs 67.03g 12.09g Dates
Protein 2.45g 0.74g Dates
Fats 0.39g 0.33g Dates
Carbs 75.03g 14.49g Dates
Calories 282kcal 57kcal Dates
Starch 0.03g Blueberry
Fructose 19.56g 4.97g Dates
Sugar 63.35g 9.96g Blueberry
Fiber 8g 2.4g Dates
Calcium 39mg 6mg Dates
Iron 1.02mg 0.28mg Dates
Magnesium 43mg 6mg Dates
Phosphorus 62mg 12mg Dates
Potassium 656mg 77mg Dates
Sodium 2mg 1mg Blueberry
Zinc 0.29mg 0.16mg Dates
Copper 0.206mg 0.057mg Dates
Manganese 0.262mg 0.336mg Blueberry
Selenium 3µg 0.1µg Dates
Vitamin A 10IU 54IU Blueberry
Vitamin A RAE 0µg 3µg Blueberry
Vitamin E 0.05mg 0.57mg Blueberry
Vitamin C 0.4mg 9.7mg Blueberry
Vitamin B1 0.052mg 0.037mg Dates
Vitamin B2 0.066mg 0.041mg Dates
Vitamin B3 1.274mg 0.418mg Dates
Vitamin B5 0.589mg 0.124mg Dates
Vitamin B6 0.165mg 0.052mg Dates
Folate 19µg 6µg Dates
Vitamin K 2.7µg 19.3µg Blueberry
Tryptophan 0.012mg 0.003mg Dates
Threonine 0.043mg 0.02mg Dates
Isoleucine 0.049mg 0.023mg Dates
Leucine 0.084mg 0.044mg Dates
Lysine 0.066mg 0.013mg Dates
Methionine 0.022mg 0.012mg Dates
Phenylalanine 0.05mg 0.026mg Dates
Valine 0.071mg 0.031mg Dates
Histidine 0.032mg 0.011mg Dates
Saturated Fat 0.032g 0.028g Blueberry
Monounsaturated Fat 0.036g 0.047g Blueberry
Polyunsaturated fat 0.019g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Blueberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
12%
Blueberry
Minerals Daily Need Coverage Score
29%
Dates
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 53.39g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Blueberry
Blueberry 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.