Raspberry vs. Dates — In-Depth Nutrition Comparison
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How are Raspberry and Dates different?
- Raspberry is higher in Vitamin C, Manganese, and Vitamin E, however, Dates are richer in Potassium, Copper, Vitamin B6, Fiber, Vitamin B5, and Selenium.
- Daily need coverage for Vitamin C from Raspberry is 29% higher.
- Raspberry contains 17 times more Vitamin E than Dates. While Raspberry contains 0.87mg of Vitamin E, Dates contain only 0.05mg.
Raspberries, raw and Dates, deglet noor are the varieties used in this article.
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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 ZincZinc | +44.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +155.7% |
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +56% |
| Contains more PotassiumPotassium | +334.4% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +128.9% |
| Contains more PhosphorusPhosphorus | +113.8% |
| Contains more SeleniumSelenium | +1400% |
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 | +6450% |
| Contains more Vitamin AVitamin A | +230% |
| Contains more Vitamin EVitamin E | +1640% |
| Contains more Vitamin KVitamin K | +188.9% |
| Contains more CholineCholine | +95.2% |
| Contains more Vitamin B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +73.7% |
| Contains more Vitamin B3Vitamin B3 | +113% |
| Contains more Vitamin B5Vitamin B5 | +79% |
| Contains more Vitamin B6Vitamin B6 | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +66.7% |
| Contains more WaterWater | +317.7% |
| Contains more ProteinProtein | +104.2% |
| Contains more CarbsCarbs | +528.4% |
| Contains more OtherOther | +247.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -40.6% |
| Contains more Mono. FatMonounsaturated Fat | +77.8% |
| Contains more Poly. FatPolyunsaturated fat | +1873.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +11820% |
| Contains more GlucoseGlucose | +968.3% |
| Contains more FructoseFructose | +732.3% |
| Contains more MaltoseMaltose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 52kcal | 282kcal |
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| Protein | 1.2g | 2.45g |
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| Fats | 0.65g | 0.39g |
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| Vitamin C | 26.2mg | 0.4mg |
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| Net carbs | 5.44g | 67.03g |
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| Carbs | 11.94g | 75.03g |
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| Magnesium | 22mg | 43mg |
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| Calcium | 25mg | 39mg |
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| Potassium | 151mg | 656mg |
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| Iron | 0.69mg | 1.02mg |
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| Sugar | 4.42g | 63.35g |
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| Fiber | 6.5g | 8g |
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| Copper | 0.09mg | 0.206mg |
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| Zinc | 0.42mg | 0.29mg |
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| Phosphorus | 29mg | 62mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 33IU | 10IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.87mg | 0.05mg |
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| Manganese | 0.67mg | 0.262mg |
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| Selenium | 0.2µg | 3µg |
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| Vitamin B1 | 0.032mg | 0.052mg |
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| Vitamin B2 | 0.038mg | 0.066mg |
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| Vitamin B3 | 0.598mg | 1.274mg |
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| Vitamin B5 | 0.329mg | 0.589mg |
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| Vitamin B6 | 0.055mg | 0.165mg |
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| Vitamin K | 7.8µg | 2.7µg |
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| Folate | 21µg | 19µg |
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| Choline | 12.3mg | 6.3mg |
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| Saturated Fat | 0.019g | 0.032g |
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| Monounsaturated Fat | 0.064g | 0.036g |
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| Polyunsaturated fat | 0.375g | 0.019g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 2.35g | 19.56g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
12%
Minerals Daily Need Coverage Score
20%
29%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 58.93g)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raspberry is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Raspberry is cheaper (difference - $1.3)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.