Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Dates vs Mulberry - In-Depth Nutrition Comparison

Compare

What are the differences between Dates and Mulberry?

  • Dates are higher in Fiber, Copper, Potassium, Vitamin B6 and Magnesium, yet Mulberry is higher in Vitamin C, Iron and Vitamin E .
  • Mulberry's daily need coverage for Vitamin C is 40% more.
  • Dates have 5 times more Fiber than Mulberry. While Dates have 8g of Fiber, Mulberry has only 1.7g.

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

Infographic

Dates  vs Mulberry infographic
Copy infographic link

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 Potassium +238.1%
Contains more Magnesium +138.9%
Contains more Copper +243.3%
Contains more Zinc +141.7%
Contains more Phosphorus +63.2%
Contains less Sodium -80%
Contains more Iron +81.4%
Equal in Calcium - 39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Potassium +238.1%
Contains more Magnesium +138.9%
Contains more Copper +243.3%
Contains more Zinc +141.7%
Contains more Phosphorus +63.2%
Contains less Sodium -80%
Contains more Iron +81.4%
Equal in Calcium - 39

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 +79.3%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B6 +230%
Contains more Folate +216.7%
Contains more Vitamin C +9000%
Contains more Vitamin A +150%
Contains more Vitamin E +1640%
Contains more Vitamin B2 +53%
Contains more Vitamin K +188.9%
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 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B6 +230%
Contains more Folate +216.7%
Contains more Vitamin C +9000%
Contains more Vitamin A +150%
Contains more Vitamin E +1640%
Contains more Vitamin B2 +53%
Contains more Vitamin K +188.9%

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
Mulberry
Mineral Summary Score
30
Dates
19
Mulberry

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
9%
Mulberry
Carbohydrates
75%
Dates
10%
Mulberry
Fats
2%
Dates
2%
Mulberry

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 Mulberry
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals 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 Mulberry
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Mulberry
Mulberry contains less Sugars (difference - 55.25g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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 Mulberry Opinion
Calories 282 43 Dates
Protein 2.45 1.44 Dates
Fats 0.39 0.39
Vitamin C 0.4 36.4 Mulberry
Carbs 75.03 9.8 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 1.85 Mulberry
Calcium 39 39
Potassium 656 194 Dates
Magnesium 43 18 Dates
Sugars 63.35 8.1 Mulberry
Fiber 8 1.7 Dates
Copper 0.206 0.06 Dates
Zinc 0.29 0.12 Dates
Starch
Phosphorus 62 38 Dates
Sodium 2 10 Dates
Vitamin A 10 25 Mulberry
Vitamin E 0.05 0.87 Mulberry
Vitamin D 0 0
Vitamin B1 0.052 0.029 Dates
Vitamin B2 0.066 0.101 Mulberry
Vitamin B3 1.274 0.62 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.165 0.05 Dates
Vitamin B12 0 0
Vitamin K 2.7 7.8 Mulberry
Folate 19 6 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.027 Mulberry
Monounsaturated Fat 0.036 0.041 Mulberry
Polyunsaturated fat 0.019 0.207 Mulberry
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 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.