Dates vs. Raspberries
Nutrition comparison of Dates and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and raspberries:
- Both raspberries and dates are high in dietary fiber.
- Date has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than date.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and raspberry has 81% less calories than date - raspberry has 52 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Dates has a macronutrient ratio of 2:98:0 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Raspberries | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 98% | 82% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and raspberry has 84% less carbohydrates than date - raspberry has 11.9g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both raspberries and dates are high in dietary fiber. Raspberry is very similar to raspberry for dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and raspberry has 93% less sugar than date - raspberry has 4.4g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Raspberries and dates contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both raspberries and dates are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than date - raspberry has 26.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Raspberries and dates contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Raspberry has more Vitamin E than date - raspberry has 0.87mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Raspberries and dates contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and raspberries contain significant amounts of thiamin, riboflavin and folate.
| Dates | Raspberries | |
|---|---|---|
| Thiamin | 0.05 MG | 0.032 MG |
| Riboflavin | 0.06 MG | 0.038 MG |
| Niacin | 1.61 MG | 0.598 MG |
| Pantothenic acid | 0.805 MG | 0.329 MG |
| Vitamin B6 | 0.249 MG | 0.055 MG |
| Folate | 15 UG | 21 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 156% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and date has 64mg of calcium.
iron
Raspberries and dates contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 361% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and date has 696mg 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, date has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Raspberries | |
|---|---|---|
| beta-carotene | 89 UG | 12 UG |
| lutein + zeaxanthin | 23 UG | 136 UG |
| alpha-carotene | ~ | 16 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: Dates (Dates, medjool) and Raspberries (Raspberries, raw) .
Dates g
()
|
Daily Values (%) |
Raspberries 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 raspberries or dates contain more calories in 100 grams?Date is high in calories and raspberry has 80% less calories than date - raspberry has 52 calories in 100g and date has 277 calories.
Does raspberries or dates have more carbohydrates?
By weight, date is high in carbohydrates and raspberry has 80% fewer carbohydrates than date - raspberry has 11.9g of carbs for 100g and date has 75g of carbohydrates.
Does raspberries or dates contain more calcium?
Date is a rich source of calcium and it has 160% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and date has 64mg of calcium.
Does raspberries or dates contain more potassium?
Date is a rich source of potassium and it has 360% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and date has 696mg of potassium.