Blackberry vs. Dates — In-Depth Nutrition Comparison
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How are blackberries and dates different?
- Blackberries are 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 for blackberries is 23% higher.
- Blackberries contain 23 times more vitamin E than dates. While blackberries contain 1.17mg of vitamin E, dates contain only 0.05mg.
- Blackberries have a lower glycemic index (25) than dates (42).
Blackberries, raw and Dates, deglet noor are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +82.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +146.6% |
| Contains more MagnesiumMagnesium | +115% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +304.9% |
| Contains more IronIron | +64.5% |
| Contains more CopperCopper | +24.8% |
| Contains more PhosphorusPhosphorus | +181.8% |
| Contains more SeleniumSelenium | +650% |
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.
| Contains more Vitamin CVitamin C | +5150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2240% |
| Contains more Vitamin KVitamin K | +633.3% |
| Contains more FolateFolate | +31.6% |
| Contains more CholineCholine | +34.9% |
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B2Vitamin B2 | +153.8% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
| Contains more Vitamin B5Vitamin B5 | +113.4% |
| Contains more Vitamin B6Vitamin B6 | +450% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +25.6% |
| Contains more WaterWater | +329.4% |
| Contains more ProteinProtein | +76.3% |
| Contains more CarbsCarbs | +680.7% |
| Contains more OtherOther | +344.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains less Sat. FatSaturated fat | -56.3% |
| Contains more Mono. FatMonounsaturated fat | +30.6% |
| Contains more Poly. FatPolyunsaturated fat | +1373.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
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
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +33957.1% |
| Contains more GlucoseGlucose | +760.2% |
| Contains more FructoseFructose | +715% |
| Contains more MaltoseMaltose | +71.4% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 21mg | 0.4mg | 23% |
| Carbs | 9.61g | 75.03g | 22% |
| Fructose | 2.4g | 19.56g | 21% |
| Manganese | 0.646mg | 0.262mg | 17% |
| Potassium | 162mg | 656mg | 15% |
| Vitamin K | 19.8µg | 2.7µg | 14% |
| Calories | 43kcal | 282kcal | 12% |
| Fiber | 5.3g | 8g | 11% |
| Vitamin B6 | 0.03mg | 0.165mg | 10% |
| Vitamin E | 1.17mg | 0.05mg | 7% |
| Vitamin B5 | 0.276mg | 0.589mg | 6% |
| Phosphorus | 22mg | 62mg | 6% |
| Selenium | 0.4µg | 3µg | 5% |
| Iron | 0.62mg | 1.02mg | 5% |
| Magnesium | 20mg | 43mg | 5% |
| Copper | 0.165mg | 0.206mg | 5% |
| Vitamin B3 | 0.646mg | 1.274mg | 4% |
| Vitamin B2 | 0.026mg | 0.066mg | 3% |
| Vitamin B1 | 0.02mg | 0.052mg | 3% |
| Polyunsaturated fat | 0.28g | 0.019g | 2% |
| Zinc | 0.53mg | 0.29mg | 2% |
| Protein | 1.39g | 2.45g | 2% |
| Folate | 25µg | 19µg | 2% |
| Calcium | 29mg | 39mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Fats | 0.49g | 0.39g | 0% |
| Net carbs | 4.31g | 67.03g | N/A |
| Sugar | 4.88g | 63.35g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.014g | 0.032g | 0% |
| Choline | 8.5mg | 6.3mg | 0% |
| Monounsaturated fat | 0.047g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
12%
Minerals Daily Need Coverage Score
23%
29%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Blackberry is lower in Sugar (difference - 58.47g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 17)
Which food is cheaper?
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.