Dates vs. Boysenberries — In-Depth Nutrition Comparison
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The main differences between Dates and Boysenberries
- Dates are richer in Potassium, Copper, Fiber, Vitamin B6, Vitamin B5, Magnesium, and Selenium, yet Boysenberries is richer in Manganese, Folate, and Vitamin E .
- Daily need coverage for Potassium from Dates is 15% higher.
- Dates contain 15 times more Selenium than Boysenberries. Dates contain 3µg of Selenium, while Boysenberries contains 0.2µg.
Food types used in this article are Dates, deglet noor and Boysenberries, frozen, unsweetened.
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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 | +168.8% |
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +371.9% |
| Contains more IronIron | +20% |
| Contains more CopperCopper | +157.5% |
| Contains more ZincZinc | +31.8% |
| Contains more PhosphorusPhosphorus | +129.6% |
| Contains more SeleniumSelenium | +1400% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +108.8% |
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 B2Vitamin B2 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +66.1% |
| Contains more Vitamin B5Vitamin B5 | +135.6% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin CVitamin C | +675% |
| Contains more Vitamin AVitamin A | +570% |
| Contains more Vitamin E Vitamin E | +1640% |
| Contains more Vitamin KVitamin K | +188.9% |
| Contains more FolateFolate | +231.6% |
| Contains more CholineCholine | +61.9% |
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:
1.1 g
Fats:
0.26 g
Carbs:
12.19 g
Water:
85.9 g
Other:
0.55 g
| Contains more ProteinProtein | +122.7% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +515.5% |
| Contains more OtherOther | +190.9% |
| Contains more WaterWater | +318.4% |
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
0.009 g
Monounsaturated Fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.148 g
| Contains more Mono. FatMonounsaturated Fat | +44% |
| Contains less Sat. FatSaturated Fat | -71.9% |
| Contains more Poly. FatPolyunsaturated fat | +678.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 282kcal | 50kcal |
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| Protein | 2.45g | 1.1g |
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| Fats | 0.39g | 0.26g |
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| Vitamin C | 0.4mg | 3.1mg |
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| Net carbs | 67.03g | 6.89g |
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| Carbs | 75.03g | 12.19g |
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| Magnesium | 43mg | 16mg |
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| Calcium | 39mg | 27mg |
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| Potassium | 656mg | 139mg |
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| Iron | 1.02mg | 0.85mg |
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| Sugar | 63.35g | 6.89g |
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| Fiber | 8g | 5.3g |
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| Copper | 0.206mg | 0.08mg |
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| Zinc | 0.29mg | 0.22mg |
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| Phosphorus | 62mg | 27mg |
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| Sodium | 2mg | 1mg |
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| Vitamin A | 10IU | 67IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.05mg | 0.87mg |
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| Manganese | 0.262mg | 0.547mg |
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| Selenium | 3µg | 0.2µg |
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| Vitamin B1 | 0.052mg | 0.053mg |
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| Vitamin B2 | 0.066mg | 0.037mg |
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| Vitamin B3 | 1.274mg | 0.767mg |
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| Vitamin B5 | 0.589mg | 0.25mg |
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| Vitamin B6 | 0.165mg | 0.056mg |
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| Vitamin K | 2.7µg | 7.8µg |
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| Folate | 19µg | 63µg |
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| Choline | 6.3mg | 10.2mg |
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| Saturated Fat | 0.032g | 0.009g |
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| Monounsaturated Fat | 0.036g | 0.025g |
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| Polyunsaturated fat | 0.019g | 0.148g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 19.56g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
29%
18%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Boysenberries is lower in Sugar (difference - 56.46g)
Which food contains less Sodium?
Boysenberries contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Boysenberries is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Boysenberries is lower in glycemic index (difference - 42)
Which food is cheaper?
Boysenberries is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.