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Blueberry pie vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between blueberry pie and dates

  • Blueberry pie has more vitamin B1, selenium, and vitamin B2; however, dates are higher in potassium, copper, vitamin B6, vitamin B5, and magnesium.
  • Blueberry pie covers your daily need for vitamin B1, 12746% more than dates.
  • Blueberry pie has 93 times more sodium than dates. While blueberry pie has 185mg of sodium, dates have only 2mg.
  • The glycemic index of blueberry pie is higher.

These are the specific foods used in this comparison Pie, blueberry, prepared from recipe and Dates, deglet noor.

Infographic

Blueberry pie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more IronIron +20.6%
Contains more ManganeseManganese +14.5%
Contains more SeleniumSelenium +146.7%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +1212%
Contains more CopperCopper +207.5%
Contains more ZincZinc +45%
Contains more PhosphorusPhosphorus +106.7%
Contains less SodiumSodium -98.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Dates
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +294130.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +21.1%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B6Vitamin B6 +385.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.274mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +2951.3%
Contains more WaterWater +149.4%
Contains more CarbsCarbs +124%
Contains more OtherOther +128.6%
~equal in Protein ~2.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +14125%
Contains more Poly. FatPolyunsaturated fat +16110.5%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry pie Dates DV% diff.
Vitamin B1 153mg 0.052mg 12746%
Fiber 8g 32%
Fructose 19.56g 24%
Polyunsaturated fat 3.08g 0.019g 20%
Fats 11.9g 0.39g 18%
Potassium 50mg 656mg 18%
Copper 0.067mg 0.206mg 15%
Carbs 33.5g 75.03g 14%
Monounsaturated fat 5.121g 0.036g 13%
Saturated fat 2.911g 0.032g 13%
Vitamin B6 0.034mg 0.165mg 10%
Vitamin B5 0.124mg 0.589mg 9%
Sodium 185mg 2mg 8%
Magnesium 8mg 43mg 8%
Selenium 7.4µg 3µg 8%
Phosphorus 30mg 62mg 5%
Vitamin B2 0.132mg 0.066mg 5%
Iron 1.23mg 1.02mg 3%
Calcium 7mg 39mg 3%
Manganese 0.3mg 0.262mg 2%
Vitamin K 2.7µg 2%
Calories 245kcal 282kcal 2%
Choline 6.3mg 1%
Folate 23µg 19µg 1%
Vitamin B3 1.194mg 1.274mg 1%
Protein 2.7g 2.45g 1%
Zinc 0.2mg 0.29mg 1%
Vitamin C 0.7mg 0.4mg 0%
Net carbs 33.5g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.073mg 0.043mg 0%
Isoleucine 0.09mg 0.049mg 0%
Leucine 0.179mg 0.084mg 0%
Lysine 0.057mg 0.066mg 0%
Methionine 0.046mg 0.022mg 0%
Phenylalanine 0.127mg 0.05mg 0%
Valine 0.108mg 0.071mg 0%
Histidine 0.056mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry pie Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2949%
Blueberry pie
12%
Dates
Minerals Daily Need Coverage Score
20%
Blueberry pie
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 183mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.879g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Blueberry pie
Blueberry pie is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Blueberry pie
Blueberry pie is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.