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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.

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

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Mulberry Dates Opinion
Calories 43 282 Dates
Protein 1.44 2.45 Dates
Fats 0.39 0.39
Vitamin C 36.4 0.4 Mulberry
Net carbs 8.100000381469727 67.02999877929688 Dates
Carbs 9.8 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 1.02 Mulberry
Calcium 39 39
Potassium 194 656 Dates
Magnesium 18 43 Dates
Sugar 8.1 63.35 Mulberry
Fiber 1.7 8 Dates
Copper 0.06 0.206 Dates
Zinc 0.12 0.29 Dates
Starch
Phosphorus 38 62 Dates
Sodium 10 2 Dates
Vitamin A 25 10 Mulberry
Vitamin E 0.87 0.05 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.052 Dates
Vitamin B2 0.101 0.066 Mulberry
Vitamin B3 0.62 1.274 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.05 0.165 Dates
Vitamin B12 0 0
Vitamin K 7.8 2.7 Mulberry
Folate 6 19 Dates
Trans Fat 0 0
Saturated Fat 0.027 0.032 Mulberry
Monounsaturated Fat 0.041 0.036 Mulberry
Polyunsaturated fat 0.207 0.019 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 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.