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Mulberry vs Dates - In-Depth Nutrition Comparison

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What are the differences between Mulberry and Dates ?

  • Mulberry is higher in Vitamin C, Iron, and Vitamin E , yet Dates are higher in Fiber, Copper, Potassium, Vitamin B6, and Magnesium.
  • Mulberry's daily need coverage for Vitamin C is 40% more.
  • Mulberry has 17 times more Vitamin E than Dates . While Mulberry has 0.87mg of Vitamin E , Dates have only 0.05mg.

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

Infographic

Mulberry vs Dates  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 +81.4%
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%
Equal in Calcium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Iron +81.4%
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%
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 A +150%
Contains more Vitamin E +1640%
Contains more Vitamin C +9000%
Contains more Vitamin B2 +53%
Contains more Vitamin K +188.9%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B6 +230%
Contains more Folate +216.7%
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% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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%
Contains more Vitamin A +150%
Contains more Vitamin E +1640%
Contains more Vitamin C +9000%
Contains more Vitamin B2 +53%
Contains more Vitamin K +188.9%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B6 +230%
Contains more Folate +216.7%

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.
Mulberry Dates
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 Mulberry Dates Opinion
Net carbs 8.1g 67.03g Dates
Protein 1.44g 2.45g Dates
Fats 0.39g 0.39g
Carbs 9.8g 75.03g Dates
Calories 43kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar 8.1g 63.35g Mulberry
Fiber 1.7g 8g Dates
Calcium 39mg 39mg
Iron 1.85mg 1.02mg Mulberry
Magnesium 18mg 43mg Dates
Phosphorus 38mg 62mg Dates
Potassium 194mg 656mg Dates
Sodium 10mg 2mg Dates
Zinc 0.12mg 0.29mg Dates
Copper 0.06mg 0.206mg Dates
Vitamin A 25IU 10IU Mulberry
Vitamin E 0.87mg 0.05mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 0.4mg Mulberry
Vitamin B1 0.029mg 0.052mg Dates
Vitamin B2 0.101mg 0.066mg Mulberry
Vitamin B3 0.62mg 1.274mg Dates
Vitamin B5 mg 0.589mg Dates
Vitamin B6 0.05mg 0.165mg Dates
Folate 6µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.7µg Mulberry
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.032g Mulberry
Monounsaturated Fat 0.041g 0.036g Mulberry
Polyunsaturated fat 0.207g 0.019g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Dates
Low Fats diet Equal
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
18
Mulberry
12
Dates
Mineral Summary Score
19
Mulberry
30
Dates

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
9%
Mulberry
15%
Dates
Carbohydrates
10%
Mulberry
75%
Dates
Fats
2%
Mulberry
2%
Dates

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

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.