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Dates vs Blackberry - In-Depth Nutrition Comparison

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How are Dates and Blackberry different?

  • Dates are higher in Potassium, Fiber, Vitamin B6, Vitamin B5, Phosphorus, and Magnesium, however Blackberry is richer in Vitamin C, Manganese, Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin C from Blackberry is 23% higher.
  • Dates contain 6 times more Vitamin B6 than Blackberry. While Dates contain 0.165mg of Vitamin B6, Blackberry contains only 0.03mg.

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

Infographic

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

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 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%
Contains more Vitamin C +5150%
Contains more Vitamin A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin K +633.3%
Contains more Folate +31.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
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%
Contains more Vitamin C +5150%
Contains more Vitamin A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin K +633.3%
Contains more Folate +31.6%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12
Dates
18
Blackberry
Mineral Summary Score
30
Dates
17
Blackberry

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
15%
Dates
8%
Blackberry
Carbohydrates
75%
Dates
10%
Blackberry
Fats
2%
Dates
2%
Blackberry

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