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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.

Infographic

Raspberry 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 less Sodium -50%
Contains more Zinc +44.8%
Contains more Calcium +56%
Contains more Iron +47.8%
Contains more Magnesium +95.5%
Contains more Phosphorus +113.8%
Contains more Potassium +334.4%
Contains more Copper +128.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -50%
Contains more Zinc +44.8%
Contains more Calcium +56%
Contains more Iron +47.8%
Contains more Magnesium +95.5%
Contains more Phosphorus +113.8%
Contains more Potassium +334.4%
Contains more Copper +128.9%

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 +230%
Contains more Vitamin E +1640%
Contains more Vitamin C +6450%
Contains more Folate +10.5%
Contains more Vitamin K +188.9%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +113%
Contains more Vitamin B5 +79%
Contains more Vitamin B6 +200%
Equal in Folate - 19
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% 88% 8% 9% 12% 20% 13% 16% 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 +230%
Contains more Vitamin E +1640%
Contains more Vitamin C +6450%
Contains more Folate +10.5%
Contains more Vitamin K +188.9%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +113%
Contains more Vitamin B5 +79%
Contains more Vitamin B6 +200%
Equal in Folate - 19

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.
Raspberry Dates
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raspberry Dates Opinion
Net carbs 5.44g 67.03g Dates
Protein 1.2g 2.45g Dates
Fats 0.65g 0.39g Raspberry
Carbs 11.94g 75.03g Dates
Calories 52kcal 282kcal Dates
Starch 0g g Raspberry
Fructose 2.35g 19.56g Dates
Sugar 4.42g 63.35g Raspberry
Fiber 6.5g 8g Dates
Calcium 25mg 39mg Dates
Iron 0.69mg 1.02mg Dates
Magnesium 22mg 43mg Dates
Phosphorus 29mg 62mg Dates
Potassium 151mg 656mg Dates
Sodium 1mg 2mg Raspberry
Zinc 0.42mg 0.29mg Raspberry
Copper 0.09mg 0.206mg Dates
Vitamin A 33IU 10IU Raspberry
Vitamin E 0.87mg 0.05mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 0.4mg Raspberry
Vitamin B1 0.032mg 0.052mg Dates
Vitamin B2 0.038mg 0.066mg Dates
Vitamin B3 0.598mg 1.274mg Dates
Vitamin B5 0.329mg 0.589mg Dates
Vitamin B6 0.055mg 0.165mg Dates
Folate 21µg 19µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.7µg Raspberry
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 0.019g 0.032g Raspberry
Monounsaturated Fat 0.064g 0.036g Raspberry
Polyunsaturated fat 0.375g 0.019g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Dates
Low Fats diet ok
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
17
Raspberry
12
Dates
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
15%
Dates
Carbohydrates
12%
Raspberry
75%
Dates
Fats
3%
Raspberry
2%
Dates

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 58.93g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.