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Blackberry vs Dates - In-Depth Nutrition Comparison

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How are Blackberry and Dates different?

  • Blackberry is higher in Vitamin C, Manganese, Vitamin K, and Vitamin E , however Dates are richer in Potassium, Fiber, Vitamin B6, Vitamin B5, Phosphorus, and Magnesium.
  • Daily need coverage for Vitamin C from Blackberry is 23% higher.
  • Blackberry contains 23 times more Vitamin E than Dates . While Blackberry contains 1.17mg of Vitamin E , Dates contain only 0.05mg.

Blackberries, raw and Dates, deglet noor are the varieties used in this article.

Infographic

Blackberry vs Dates  infographic
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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 less Sodium -50%
Contains more Zinc +82.8%
Contains more Calcium +34.5%
Contains more Iron +64.5%
Contains more Magnesium +115%
Contains more Phosphorus +181.8%
Contains more Potassium +304.9%
Contains more Copper +24.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -50%
Contains more Zinc +82.8%
Contains more Calcium +34.5%
Contains more Iron +64.5%
Contains more Magnesium +115%
Contains more Phosphorus +181.8%
Contains more Potassium +304.9%
Contains more Copper +24.8%

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 A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin C +5150%
Contains more Folate +31.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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%
Contains more Vitamin A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin C +5150%
Contains more Folate +31.6%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Dates
Rich in minerals ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Blackberry Dates Opinion
Net carbs 4.31g 67.03g Dates
Protein 1.39g 2.45g Dates
Fats 0.49g 0.39g Blackberry
Carbs 9.61g 75.03g Dates
Calories 43kcal 282kcal Dates
Starch 0g g Blackberry
Fructose 2.4g 19.56g Dates
Sugar 4.88g 63.35g Blackberry
Fiber 5.3g 8g Dates
Calcium 29mg 39mg Dates
Iron 0.62mg 1.02mg Dates
Magnesium 20mg 43mg Dates
Phosphorus 22mg 62mg Dates
Potassium 162mg 656mg Dates
Sodium 1mg 2mg Blackberry
Zinc 0.53mg 0.29mg Blackberry
Copper 0.165mg 0.206mg Dates
Vitamin A 214IU 10IU Blackberry
Vitamin E 1.17mg 0.05mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 0.4mg Blackberry
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.026mg 0.066mg Dates
Vitamin B3 0.646mg 1.274mg Dates
Vitamin B5 0.276mg 0.589mg Dates
Vitamin B6 0.03mg 0.165mg Dates
Folate 25µg 19µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 2.7µg Blackberry
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.032g Blackberry
Monounsaturated Fat 0.047g 0.036g Blackberry
Polyunsaturated fat 0.28g 0.019g Blackberry

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
12
Dates
Mineral Summary Score
17
Blackberry
30
Dates

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 food.
Protein
8%
Blackberry
15%
Dates
Carbohydrates
10%
Blackberry
75%
Dates
Fats
2%
Blackberry
2%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (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 - 17)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.