Mulberry vs. Dates — In-Depth Nutrition Comparison
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What are the differences between mulberries and dates?
- Mulberries are higher in vitamin C, iron, and vitamin E, yet dates are higher in fiber, copper, potassium, vitamin B6, and magnesium.
- Mulberries' daily need coverage for vitamin C is 40% more.
- Mulberries have 17 times more vitamin E than dates. While mulberries have 0.87mg of vitamin E, dates have only 0.05mg.
- The glycemic index of mulberries is lower.
We used Mulberries, raw and Dates, deglet noor types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +81.4% |
| Contains more MagnesiumMagnesium | +138.9% |
| Contains more PotassiumPotassium | +238.1% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +63.2% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +400% |
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 CVitamin C | +9000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1640% |
| Contains more Vitamin B2Vitamin B2 | +53% |
| Contains more Vitamin KVitamin K | +188.9% |
| Contains more CholineCholine | +95.2% |
| Contains more Vitamin B1Vitamin B1 | +79.3% |
| Contains more Vitamin B3Vitamin B3 | +105.5% |
| Contains more Vitamin B6Vitamin B6 | +230% |
| Contains more FolateFolate | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 0.4mg | 40% |
| Fiber | 1.7g | 8g | 25% |
| Fructose | 19.56g | 24% | |
| Carbs | 9.8g | 75.03g | 22% |
| Copper | 0.06mg | 0.206mg | 16% |
| Potassium | 194mg | 656mg | 14% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 43kcal | 282kcal | 12% |
| Manganese | 0.262mg | 11% | |
| Iron | 1.85mg | 1.02mg | 10% |
| Vitamin B6 | 0.05mg | 0.165mg | 9% |
| Magnesium | 18mg | 43mg | 6% |
| Vitamin E | 0.87mg | 0.05mg | 5% |
| Selenium | 0.6µg | 3µg | 4% |
| Vitamin K | 7.8µg | 2.7µg | 4% |
| Vitamin B3 | 0.62mg | 1.274mg | 4% |
| Folate | 6µg | 19µg | 3% |
| Phosphorus | 38mg | 62mg | 3% |
| Vitamin B2 | 0.101mg | 0.066mg | 3% |
| Vitamin B1 | 0.029mg | 0.052mg | 2% |
| Protein | 1.44g | 2.45g | 2% |
| Zinc | 0.12mg | 0.29mg | 2% |
| Choline | 12.3mg | 6.3mg | 1% |
| Polyunsaturated fat | 0.207g | 0.019g | 1% |
| Fats | 0.39g | 0.39g | 0% |
| Net carbs | 8.1g | 67.03g | N/A |
| Calcium | 39mg | 39mg | 0% |
| Sugar | 8.1g | 63.35g | N/A |
| Sodium | 10mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.027g | 0.032g | 0% |
| Monounsaturated fat | 0.041g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +327.1% |
| Contains more ProteinProtein | +70.1% |
| Contains more CarbsCarbs | +665.6% |
| Contains more OtherOther | +131.9% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Mono. FatMonounsaturated fat | +13.9% |
| Contains more Poly. FatPolyunsaturated fat | +989.5% |
