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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
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.
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%
Contains more Selenium +650%
Contains less Sodium -50%
Contains more Zinc +82.8%
Contains more Manganese +146.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
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%
Contains more Selenium +650%
Contains less Sodium -50%
Contains more Zinc +82.8%
Contains more Manganese +146.6%

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 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 A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin C +5150%
Contains more Folate +31.6%
Contains more Choline +34.9%
Contains more Vitamin K +633.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
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 A +2040%
Contains more Vitamin E +2240%
Contains more Vitamin C +5150%
Contains more Folate +31.6%
Contains more Choline +34.9%
Contains more Vitamin K +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.3%
Contains more Carbs +680.7%
Contains more Other +344.4%
Contains more Fats +25.6%
Contains more Water +329.4%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +76.3%
Contains more Carbs +680.7%
Contains more Other +344.4%
Contains more Fats +25.6%
Contains more Water +329.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +1373.7%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +1373.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +33957.1%
Contains more Glucose +760.2%
Contains more Fructose +715%
Contains more Maltose +71.4%
Contains more Galactose +∞%
38% 31% 31%
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
47% 49%
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
Contains more Sucrose +33957.1%
Contains more Glucose +760.2%
Contains more Fructose +715%
Contains more Maltose +71.4%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 67.03g 4.31g Dates
Protein 2.45g 1.39g Dates
Fats 0.39g 0.49g Blackberry
Carbs 75.03g 9.61g Dates
Calories 282kcal 43kcal Dates
Fructose 19.56g 2.4g Dates
Sugar 63.35g 4.88g Blackberry
Fiber 8g 5.3g Dates
Calcium 39mg 29mg Dates
Iron 1.02mg 0.62mg Dates
Magnesium 43mg 20mg Dates
Phosphorus 62mg 22mg Dates
Potassium 656mg 162mg Dates
Sodium 2mg 1mg Blackberry
Zinc 0.29mg 0.53mg Blackberry
Copper 0.206mg 0.165mg Dates
Manganese 0.262mg 0.646mg Blackberry
Selenium 3µg 0.4µg Dates
Vitamin A 10IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 0.05mg 1.17mg Blackberry
Vitamin C 0.4mg 21mg Blackberry
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
Folate 19µg 25µg Blackberry
Choline 6.3mg 8.5mg Blackberry
Vitamin K 2.7µg 19.8µg Blackberry
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 0.014g Blackberry
Monounsaturated Fat 0.036g 0.047g Blackberry
Polyunsaturated fat 0.019g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
17%
Blackberry
Minerals Daily Need Coverage Score
29%
Dates
23%
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

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. 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.