Blackberry vs. Dates
Nutrition comparison of Blackberry and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and dates:
- Both dates and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and blackberry has 84% less calories than date - date has 277 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Dates | |
|---|---|---|
| Protein | 12% | 2% |
| Carbohydrates | 79% | 98% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and blackberry has 87% less carbohydrates than date - date has 75g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both dates and blackberry are high in dietary fiber. Date has 26% more dietary fiber than blackberry - date has 6.7g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Date is high in sugar and blackberry has 93% less sugar than date - date has 66.5g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Dates and blackberry contain similar amounts of protein - date has 1.8g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both blackberry and dates are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than date - blackberry has 21mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and blackberry contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Blackberry has more Vitamin E than date - blackberry has 1.2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and blackberry contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both blackberry and dates contain significant amounts of folate.
| Blackberry | Dates | |
|---|---|---|
| Thiamin | 0.02 MG | 0.05 MG |
| Riboflavin | 0.026 MG | 0.06 MG |
| Niacin | 0.646 MG | 1.61 MG |
| Pantothenic acid | 0.276 MG | 0.805 MG |
| Vitamin B6 | 0.03 MG | 0.249 MG |
| Folate | 25 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 121% more calcium than blackberry - date has 64mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Dates and blackberry contain similar amounts of iron - date has 0.9mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Date is an excellent source of potassium and it has 330% more potassium than blackberry - date has 696mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both blackberry and dates contain significant amounts of beta-carotene.
| Blackberry | Dates | |
|---|---|---|
| beta-carotene | 128 UG | 89 UG |
| lutein + zeaxanthin | 118 UG | 23 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Dates (Dates, medjool) .
Blackberry g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or blackberry contain more calories in 100 grams?Date is high in calories and blackberry has 80% less calories than date - date has 277 calories in 100g and blackberry has 43 calories.
Does dates or blackberry have more carbohydrates?
By weight, date is high in carbohydrates and blackberry has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does dates or blackberry contain more calcium?
Date is a rich source of calcium and it has 120% more calcium than blackberry - date has 64mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does dates or blackberry contain more potassium?
Date is a rich source of potassium and it has 330% more potassium than blackberry - date has 696mg of potassium in 100 grams and blackberry has 162mg of potassium.