Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +138.9%
Contains more Phosphorus +63.2%
Contains more Potassium +238.1%
Contains less Sodium -80%
Contains more Zinc +141.7%
Contains more Copper +243.3%
Contains more Selenium +400%
Contains more Iron +81.4%
Equal in Calcium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +138.9%
Contains more Phosphorus +63.2%
Contains more Potassium +238.1%
Contains less Sodium -80%
Contains more Zinc +141.7%
Contains more Copper +243.3%
Contains more Selenium +400%
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" charts 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 A +150%
Contains more Vitamin E +1640%
Contains more Vitamin C +9000%
Contains more Vitamin B2 +53%
Contains more Choline +95.2%
Contains more Vitamin K +188.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
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 A +150%
Contains more Vitamin E +1640%
Contains more Vitamin C +9000%
Contains more Vitamin B2 +53%
Contains more Choline +95.2%
Contains more Vitamin K +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70.1%
Contains more Carbs +665.6%
Contains more Other +131.9%
Contains more Water +327.1%
Equal in Fats - 0.39
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +70.1%
Contains more Carbs +665.6%
Contains more Other +131.9%
Contains more Water +327.1%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.6%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +989.5%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -15.6%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +989.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Mulberry
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Dates Mulberry Opinion
Net carbs 67.03g 8.1g Dates
Protein 2.45g 1.44g Dates
Fats 0.39g 0.39g
Carbs 75.03g 9.8g Dates
Calories 282kcal 43kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 8.1g Mulberry
Fiber 8g 1.7g Dates
Calcium 39mg 39mg
Iron 1.02mg 1.85mg Mulberry
Magnesium 43mg 18mg Dates
Phosphorus 62mg 38mg Dates
Potassium 656mg 194mg Dates
Sodium 2mg 10mg Dates
Zinc 0.29mg 0.12mg Dates
Copper 0.206mg 0.06mg Dates
Manganese 0.262mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.05mg 0.87mg Mulberry
Vitamin C 0.4mg 36.4mg Mulberry
Vitamin B1 0.052mg 0.029mg Dates
Vitamin B2 0.066mg 0.101mg Mulberry
Vitamin B3 1.274mg 0.62mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg 0.05mg Dates
Folate 19µg 6µg Dates
Choline 6.3mg 12.3mg Mulberry
Vitamin K 2.7µg 7.8µg Mulberry
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 0.027g Mulberry
Monounsaturated Fat 0.036g 0.041g Mulberry
Polyunsaturated fat 0.019g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Mulberry
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Dates
17%
Mulberry
Minerals Daily Need Coverage Score
29%
Dates
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.