Dates vs. Blueberry — In-Depth Nutrition Comparison
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What are the differences between dates and blueberries?
- Dates are higher in fiber, potassium, copper, vitamin B5, iron, magnesium, vitamin B6, and phosphorus, yet blueberries are higher in vitamin K and vitamin C.
- Dates' daily need coverage for fiber is 22% more.
- Dates have 9 times more potassium than blueberries. While dates have 656mg of potassium, blueberries have only 77mg.
- The glycemic index of dates is lower.
We used Dates, deglet noor and Blueberries, raw types in this article.
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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 | +616.7% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +751.9% |
| Contains more IronIron | +264.3% |
| Contains more CopperCopper | +261.4% |
| Contains more ZincZinc | +81.3% |
| Contains more PhosphorusPhosphorus | +416.7% |
| Contains more SeleniumSelenium | +2900% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +28.2% |
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 | +40.5% |
| Contains more Vitamin B2Vitamin B2 | +61% |
| Contains more Vitamin B3Vitamin B3 | +204.8% |
| Contains more Vitamin B5Vitamin B5 | +375% |
| Contains more Vitamin B6Vitamin B6 | +217.3% |
| Contains more FolateFolate | +216.7% |
| Contains more Vitamin CVitamin C | +2325% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1040% |
| Contains more Vitamin KVitamin K | +614.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 2.4g | 22% |
| Carbs | 75.03g | 14.49g | 20% |
| Fructose | 19.56g | 4.97g | 18% |
| Potassium | 656mg | 77mg | 17% |
| Copper | 0.206mg | 0.057mg | 17% |
| Vitamin K | 2.7µg | 19.3µg | 14% |
| Calories | 282kcal | 57kcal | 11% |
| Vitamin C | 0.4mg | 9.7mg | 10% |
| Vitamin B5 | 0.589mg | 0.124mg | 9% |
| Iron | 1.02mg | 0.28mg | 9% |
| Vitamin B6 | 0.165mg | 0.052mg | 9% |
| Magnesium | 43mg | 6mg | 9% |
| Phosphorus | 62mg | 12mg | 7% |
| Vitamin B3 | 1.274mg | 0.418mg | 5% |
| Selenium | 3µg | 0.1µg | 5% |
| Manganese | 0.262mg | 0.336mg | 3% |
| Folate | 19µg | 6µg | 3% |
| Protein | 2.45g | 0.74g | 3% |
| Calcium | 39mg | 6mg | 3% |
| Vitamin E | 0.05mg | 0.57mg | 3% |
| Vitamin B2 | 0.066mg | 0.041mg | 2% |
| Zinc | 0.29mg | 0.16mg | 1% |
| Polyunsaturated fat | 0.019g | 0.146g | 1% |
| Vitamin B1 | 0.052mg | 0.037mg | 1% |
| Fats | 0.39g | 0.33g | 0% |
| Net carbs | 67.03g | 12.09g | N/A |
| Sugar | 63.35g | 9.96g | N/A |
| Starch | 0.03g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Choline | 6.3mg | 6mg | 0% |
| Saturated fat | 0.032g | 0.028g | 0% |
| Monounsaturated fat | 0.036g | 0.047g | 0% |
| Tryptophan | 0.012mg | 0.003mg | 0% |
| Threonine | 0.043mg | 0.02mg | 0% |
| Isoleucine | 0.049mg | 0.023mg | 0% |
| Leucine | 0.084mg | 0.044mg | 0% |
| Lysine | 0.066mg | 0.013mg | 0% |
| Methionine | 0.022mg | 0.012mg | 0% |
| Phenylalanine | 0.05mg | 0.026mg | 0% |
| Valine | 0.071mg | 0.031mg | 0% |
| Histidine | 0.032mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +231.1% |
| Contains more FatsFats | +18.2% |
| Contains more CarbsCarbs | +417.8% |
| Contains more OtherOther | +595.7% |
| Contains more WaterWater | +310.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.5% |
| Contains more Mono. FatMonounsaturated fat | +30.6% |
| Contains more Poly. FatPolyunsaturated fat | +668.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +21572.7% |
| Contains more GlucoseGlucose | +307.2% |
| Contains more FructoseFructose | +293.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
