Dates vs. Blackberry — In-Depth Nutrition Comparison
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How are dates and blackberries different?
- Dates are higher in potassium, fiber, vitamin B6, vitamin B5, phosphorus, and magnesium; however, blackberries are richer in vitamin C, manganese, vitamin K, and vitamin E.
- Daily need coverage for vitamin C for blackberries is 23% higher.
- Dates contain 6 times more vitamin B6 than blackberries. While dates contain 0.165mg of vitamin B6, blackberries contain only 0.03mg.
- Blackberries have a lower glycemic index (25) than dates (42).
Dates, deglet noor and Blackberries, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +115% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +304.9% |
| Contains more IronIron | +64.5% |
| Contains more CopperCopper | +24.8% |
| Contains more PhosphorusPhosphorus | +181.8% |
| Contains more SeleniumSelenium | +650% |
| Contains more ZincZinc | +82.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +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 B1Vitamin B1 | +160% |
| Contains more Vitamin B2Vitamin B2 | +153.8% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
| Contains more Vitamin B5Vitamin B5 | +113.4% |
| Contains more Vitamin B6Vitamin B6 | +450% |
| Contains more Vitamin CVitamin C | +5150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2240% |
| Contains more Vitamin KVitamin K | +633.3% |
| Contains more FolateFolate | +31.6% |
| Contains more CholineCholine | +34.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 21mg | 23% |
| Carbs | 75.03g | 9.61g | 22% |
| Fructose | 19.56g | 2.4g | 21% |
| Manganese | 0.262mg | 0.646mg | 17% |
| Potassium | 656mg | 162mg | 15% |
| Vitamin K | 2.7µg | 19.8µg | 14% |
| Calories | 282kcal | 43kcal | 12% |
| Fiber | 8g | 5.3g | 11% |
| Vitamin B6 | 0.165mg | 0.03mg | 10% |
| Vitamin E | 0.05mg | 1.17mg | 7% |
| Vitamin B5 | 0.589mg | 0.276mg | 6% |
| Phosphorus | 62mg | 22mg | 6% |
| Selenium | 3µg | 0.4µg | 5% |
| Iron | 1.02mg | 0.62mg | 5% |
| Magnesium | 43mg | 20mg | 5% |
| Copper | 0.206mg | 0.165mg | 5% |
| Vitamin B3 | 1.274mg | 0.646mg | 4% |
| Vitamin B2 | 0.066mg | 0.026mg | 3% |
| Vitamin B1 | 0.052mg | 0.02mg | 3% |
| Polyunsaturated fat | 0.019g | 0.28g | 2% |
| Zinc | 0.29mg | 0.53mg | 2% |
| Protein | 2.45g | 1.39g | 2% |
| Folate | 19µg | 25µg | 2% |
| Calcium | 39mg | 29mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Fats | 0.39g | 0.49g | 0% |
| Net carbs | 67.03g | 4.31g | N/A |
| Sugar | 63.35g | 4.88g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Saturated fat | 0.032g | 0.014g | 0% |
| Choline | 6.3mg | 8.5mg | 0% |
| Monounsaturated fat | 0.036g | 0.047g | 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
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +76.3% |
| Contains more CarbsCarbs | +680.7% |
| Contains more OtherOther | +344.4% |
| Contains more FatsFats | +25.6% |
| Contains more WaterWater | +329.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains less Sat. FatSaturated fat | -56.3% |
| Contains more Mono. FatMonounsaturated fat | +30.6% |
| Contains more Poly. FatPolyunsaturated fat | +1373.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +33957.1% |
| Contains more GlucoseGlucose | +760.2% |
| Contains more FructoseFructose | +715% |
| Contains more MaltoseMaltose | +71.4% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
