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Dates vs Blueberry - In-Depth Nutrition Comparison

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What are the differences between Dates and Blueberry?

  • Dates are higher in Fiber, Potassium, Copper, Vitamin B5, Iron, Magnesium, Vitamin B6 and Phosphorus, yet Blueberry is higher in Vitamin K and Vitamin C.
  • Dates ' daily need coverage for Fiber is 22% more.
  • Dates have 9 times more Potassium than Blueberry. While Dates have 656mg of Potassium, Blueberry has only 77mg.

We used Dates, deglet noor and Blueberries, raw types in this article.

Infographic

Dates  vs Blueberry 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 +264.3%
Contains more Calcium +550%
Contains more Potassium +751.9%
Contains more Magnesium +616.7%
Contains more Copper +261.4%
Contains more Zinc +81.3%
Contains more Phosphorus +416.7%
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 11% 2% 7% 5% 19% 5% 6% 1%
Contains more Iron +264.3%
Contains more Calcium +550%
Contains more Potassium +751.9%
Contains more Magnesium +616.7%
Contains more Copper +261.4%
Contains more Zinc +81.3%
Contains more Phosphorus +416.7%
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 +40.5%
Contains more Vitamin B2 +61%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +217.3%
Contains more Folate +216.7%
Contains more Vitamin C +2325%
Contains more Vitamin A +440%
Contains more Vitamin E +1040%
Contains more Vitamin K +614.8%
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 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +61%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +217.3%
Contains more Folate +216.7%
Contains more Vitamin C +2325%
Contains more Vitamin A +440%
Contains more Vitamin E +1040%
Contains more Vitamin K +614.8%

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
12
Blueberry
Mineral Summary Score
30
Dates
7
Blueberry

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
4%
Blueberry
Carbohydrates
75%
Dates
14%
Blueberry
Fats
2%
Dates
2%
Blueberry

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 Blueberry
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat 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 Blueberry
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 is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 11)
Which food contains less Sugars?
Blueberry
Blueberry contains less Sugars (difference - 53.39g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Blueberry
Blueberry 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 Blueberry Opinion
Calories 282 57 Dates
Protein 2.45 0.74 Dates
Fats 0.39 0.33 Dates
Vitamin C 0.4 9.7 Blueberry
Carbs 75.03 14.49 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.28 Dates
Calcium 39 6 Dates
Potassium 656 77 Dates
Magnesium 43 6 Dates
Sugars 63.35 9.96 Blueberry
Fiber 8 2.4 Dates
Copper 0.206 0.057 Dates
Zinc 0.29 0.16 Dates
Starch 0.03 Blueberry
Phosphorus 62 12 Dates
Sodium 2 1 Blueberry
Vitamin A 10 54 Blueberry
Vitamin E 0.05 0.57 Blueberry
Vitamin D 0 0
Vitamin B1 0.052 0.037 Dates
Vitamin B2 0.066 0.041 Dates
Vitamin B3 1.274 0.418 Dates
Vitamin B5 0.589 0.124 Dates
Vitamin B6 0.165 0.052 Dates
Vitamin B12 0 0
Vitamin K 2.7 19.3 Blueberry
Folate 19 6 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.028 Blueberry
Monounsaturated Fat 0.036 0.047 Blueberry
Polyunsaturated fat 0.019 0.146 Blueberry
Tryptophan 0.012 0.003 Dates
Threonine 0.043 0.02 Dates
Isoleucine 0.049 0.023 Dates
Leucine 0.084 0.044 Dates
Lysine 0.066 0.013 Dates
Methionine 0.022 0.012 Dates
Phenylalanine 0.05 0.026 Dates
Valine 0.071 0.031 Dates
Histidine 0.032 0.011 Dates
Fructose 19.56 4.97 Dates

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 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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.