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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
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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 +47.8%
Contains more Calcium +56%
Contains more Potassium +334.4%
Contains more Magnesium +95.5%
Contains more Copper +128.9%
Contains more Phosphorus +113.8%
Contains more Zinc +44.8%
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 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Iron +47.8%
Contains more Calcium +56%
Contains more Potassium +334.4%
Contains more Magnesium +95.5%
Contains more Copper +128.9%
Contains more Phosphorus +113.8%
Contains more Zinc +44.8%
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 +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 C +6450%
Contains more Vitamin A +230%
Contains more Vitamin E +1640%
Contains more Vitamin K +188.9%
Contains more Folate +10.5%
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 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
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 C +6450%
Contains more Vitamin A +230%
Contains more Vitamin E +1640%
Contains more Vitamin K +188.9%
Contains more Folate +10.5%

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

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 Raspberry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Raspberry
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 contains less Sugars?
Raspberry
Raspberry contains less Sugars (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 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 Raspberry Opinion
Calories 282 52 Dates
Protein 2.45 1.2 Dates
Fats 0.39 0.65 Raspberry
Vitamin C 0.4 26.2 Raspberry
Carbs 75.03 11.94 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.69 Dates
Calcium 39 25 Dates
Potassium 656 151 Dates
Magnesium 43 22 Dates
Sugars 63.35 4.42 Raspberry
Fiber 8 6.5 Dates
Copper 0.206 0.09 Dates
Zinc 0.29 0.42 Raspberry
Starch 0 Raspberry
Phosphorus 62 29 Dates
Sodium 2 1 Raspberry
Vitamin A 10 33 Raspberry
Vitamin E 0.05 0.87 Raspberry
Vitamin D 0 0
Vitamin B1 0.052 0.032 Dates
Vitamin B2 0.066 0.038 Dates
Vitamin B3 1.274 0.598 Dates
Vitamin B5 0.589 0.329 Dates
Vitamin B6 0.165 0.055 Dates
Vitamin B12 0 0
Vitamin K 2.7 7.8 Raspberry
Folate 19 21 Raspberry
Trans Fat 0 0
Saturated Fat 0.032 0.019 Raspberry
Monounsaturated Fat 0.036 0.064 Raspberry
Polyunsaturated fat 0.019 0.375 Raspberry
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 2.35 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. 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.