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Dates vs Raspberry - In-Depth Nutrition Comparison

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How are Dates and Raspberry different?

  • Dates are higher in Potassium, Copper, Vitamin B6, Fiber, Vitamin B5, and Selenium, however Raspberry is richer in Vitamin C, Manganese, and Vitamin E .
  • Daily need coverage for Vitamin C from Raspberry is 29% higher.
  • Dates contain 15 times more Selenium than Raspberry. While Dates contain 3µg of Selenium, Raspberry contains only 0.2µg.

Dates, deglet noor and Raspberries, raw are the varieties used in this article.

Infographic

Dates  vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56%
Contains more Iron +47.8%
Contains more Magnesium +95.5%
Contains more Phosphorus +113.8%
Contains more Potassium +334.4%
Contains more Copper +128.9%
Contains less Sodium -50%
Contains more Zinc +44.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Calcium +56%
Contains more Iron +47.8%
Contains more Magnesium +95.5%
Contains more Phosphorus +113.8%
Contains more Potassium +334.4%
Contains more Copper +128.9%
Contains less Sodium -50%
Contains more Zinc +44.8%

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 +62.5%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +113%
Contains more Vitamin B5 +79%
Contains more Vitamin B6 +200%
Contains more Vitamin A +230%
Contains more Vitamin E +1640%
Contains more Vitamin C +6450%
Contains more Folate +10.5%
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 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +113%
Contains more Vitamin B5 +79%
Contains more Vitamin B6 +200%
Contains more Vitamin A +230%
Contains more Vitamin E +1640%
Contains more Vitamin C +6450%
Contains more Folate +10.5%
Contains more Vitamin K +188.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Raspberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Raspberry Opinion
Net carbs 67.03g 5.44g Dates
Protein 2.45g 1.2g Dates
Fats 0.39g 0.65g Raspberry
Carbs 75.03g 11.94g Dates
Calories 282kcal 52kcal Dates
Starch g 0g Raspberry
Fructose 19.56g 2.35g Dates
Sugar 63.35g 4.42g Raspberry
Fiber 8g 6.5g Dates
Calcium 39mg 25mg Dates
Iron 1.02mg 0.69mg Dates
Magnesium 43mg 22mg Dates
Phosphorus 62mg 29mg Dates
Potassium 656mg 151mg Dates
Sodium 2mg 1mg Raspberry
Zinc 0.29mg 0.42mg Raspberry
Copper 0.206mg 0.09mg Dates
Vitamin A 10IU 33IU Raspberry
Vitamin E 0.05mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 26.2mg Raspberry
Vitamin B1 0.052mg 0.032mg Dates
Vitamin B2 0.066mg 0.038mg Dates
Vitamin B3 1.274mg 0.598mg Dates
Vitamin B5 0.589mg 0.329mg Dates
Vitamin B6 0.165mg 0.055mg Dates
Folate 19µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 7.8µg Raspberry
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.019g Raspberry
Monounsaturated Fat 0.036g 0.064g Raspberry
Polyunsaturated fat 0.019g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
17
Raspberry
Mineral Summary Score
30
Dates
15
Raspberry

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 food.
Protein
15%
Dates
7%
Raspberry
Carbohydrates
75%
Dates
12%
Raspberry
Fats
2%
Dates
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 58.93g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
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

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 to 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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.