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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" charts 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%
Contains more Selenium +400%
Equal in Calcium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
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%
Contains more Selenium +400%
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" charts 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 Choline +95.2%
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 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin A +150%
Contains more Vitamin E +1640%
Contains more Vitamin C +9000%
Contains more Vitamin B2 +53%
Contains more Choline +95.2%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +327.1%
Contains more Protein +70.1%
Contains more Carbs +665.6%
Contains more Other +131.9%
Equal in Fats - 0.39
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +327.1%
Contains more Protein +70.1%
Contains more Carbs +665.6%
Contains more Other +131.9%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.6%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +989.5%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -15.6%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +989.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 25IU 10IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg 0.05mg Mulberry
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 0.589mg Dates
Vitamin B6 0.05mg 0.165mg Dates
Folate 6µg 19µg Dates
Choline 12.3mg 6.3mg Mulberry
Vitamin K 7.8µg 2.7µg Mulberry
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mulberry
12%
Dates
Minerals Daily Need Coverage Score
16%
Mulberry
29%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.