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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
8%
Blackberry
Carbohydrates
75%
Dates
10%
Blackberry
Fats
2%
Dates
2%
Blackberry

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Blackberry Opinion
Calories 282 43 Dates
Protein 2.45 1.39 Dates
Fats 0.39 0.49 Blackberry
Vitamin C 0.4 21 Blackberry
Carbs 75.03 9.61 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.62 Dates
Calcium 39 29 Dates
Potassium 656 162 Dates
Magnesium 43 20 Dates
Sugars 63.35 4.88 Blackberry
Fiber 8 5.3 Dates
Copper 0.206 0.165 Dates
Zinc 0.29 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 62 22 Dates
Sodium 2 1 Blackberry
Vitamin A 10 214 Blackberry
Vitamin E 0.05 1.17 Blackberry
Vitamin D 0 0
Vitamin B1 0.052 0.02 Dates
Vitamin B2 0.066 0.026 Dates
Vitamin B3 1.274 0.646 Dates
Vitamin B5 0.589 0.276 Dates
Vitamin B6 0.165 0.03 Dates
Vitamin B12 0 0
Vitamin K 2.7 19.8 Blackberry
Folate 19 25 Blackberry
Trans Fat 0 0
Saturated Fat 0.032 0.014 Blackberry
Monounsaturated Fat 0.036 0.047 Blackberry
Polyunsaturated fat 0.019 0.28 Blackberry
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 2.4 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.