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  6. Boysenberry vs. Dates

Boysenberry vs. Dates — In-Depth Nutrition Comparison

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The main differences between boysenberries and dates

  • Boysenberries are richer in manganese, folate, and vitamin E, yet dates are richer in potassium, copper, fiber, vitamin B6, vitamin B5, magnesium, and selenium.
  • Daily need coverage for potassium for dates is 15% higher.
  • Boysenberries contain 17 times more vitamin E than dates. Boysenberries contain 0.87mg of vitamin E, while dates contain 0.05mg.

Food types used in this article are Boysenberries, frozen, unsweetened and Dates, deglet noor.

Infographic

Boysenberry vs Dates 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Dates
Dates
8
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 less SodiumSodium -50%
Contains more ManganeseManganese +108.8%
Contains more MagnesiumMagnesium +168.8%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +371.9%
Contains more IronIron +20%
Contains more CopperCopper +157.5%
Contains more ZincZinc +31.8%
Contains more PhosphorusPhosphorus +129.6%
Contains more SeleniumSelenium +1400%

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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Dates
Dates
4
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 +675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1640%
Contains more Vitamin KVitamin K +188.9%
Contains more FolateFolate +231.6%
Contains more CholineCholine +61.9%
Contains more Vitamin B2Vitamin B2 +78.4%
Contains more Vitamin B3Vitamin B3 +66.1%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin B6Vitamin B6 +194.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Boysenberry Dates DV% diff.
Fructose 19.56g 24%
Carbs 12.19g 75.03g 21%
Potassium 139mg 656mg 15%
Copper 0.08mg 0.206mg 14%
Manganese 0.547mg 0.262mg 12%
Calories 50kcal 282kcal 12%
Folate 63µg 19µg 11%
Fiber 5.3g 8g 11%
Vitamin B6 0.056mg 0.165mg 8%
Vitamin B5 0.25mg 0.589mg 7%
Magnesium 16mg 43mg 6%
Vitamin E 0.87mg 0.05mg 5%
Phosphorus 27mg 62mg 5%
Selenium 0.2µg 3µg 5%
Vitamin K 7.8µg 2.7µg 4%
Vitamin C 3.1mg 0.4mg 3%
Protein 1.1g 2.45g 3%
Vitamin B3 0.767mg 1.274mg 3%
Vitamin B2 0.037mg 0.066mg 2%
Iron 0.85mg 1.02mg 2%
Zinc 0.22mg 0.29mg 1%
Polyunsaturated fat 0.148g 0.019g 1%
Choline 10.2mg 6.3mg 1%
Calcium 27mg 39mg 1%
Fats 0.26g 0.39g 0%
Net carbs 6.89g 67.03g N/A
Sugar 6.89g 63.35g N/A
Sodium 1mg 2mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B1 0.053mg 0.052mg 0%
Saturated fat 0.009g 0.032g 0%
Monounsaturated fat 0.025g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Dates
Dates
4
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 WaterWater +318.4%
Contains more ProteinProtein +122.7%
Contains more FatsFats +50%
Contains more CarbsCarbs +515.5%
Contains more OtherOther +190.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Dates
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 less Sat. FatSaturated fat -71.9%
Contains more Poly. FatPolyunsaturated fat +678.9%
Contains more Mono. FatMonounsaturated fat +44%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.