Blackberries vs Dates
Nutrition comparison per 100 g serving
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Dates wins in 15 out of 29 nutrient categories
Blackberries: 11
vs
Dates: 15
(3 ties)
Overview
| Nutrient | Blackberries | Dates | Winner |
|---|---|---|---|
| Calories | 92 cal | 277 cal | |
| Protein | 1.3 g | 1.8 g | |
| Carbs | 23.1 g | 75.0 g | |
| Fat | 0.1 g | 0.2 g | |
| Fiber | 3.4 g | 6.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Blackberries | Dates | Winner |
|---|---|---|---|
| Choline, total | 5.7 MG | 9.9 MG | |
| Folate, total | 27 UG | 15 UG | |
| Niacin | 0.3 MG | 1.6 MG | |
| Pantothenic acid | 0.2 MG | 0.8 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 11 UG | 7 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 2.8 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 0 MG | |
| Vitamin K (phylloquinone) | 13.3 UG | 2.7 UG |
Minerals
| Mineral | Blackberries | Dates | Winner |
|---|---|---|---|
| Calcium, Ca | 21 MG | 64 MG | |
| Copper, Cu | 0.1 MG | 0.4 MG | |
| Iron, Fe | 0.7 MG | 0.9 MG | |
| Magnesium, Mg | 17 MG | 54 MG | |
| Manganese, Mn | 0.7 MG | 0.3 MG | |
| Phosphorus, P | 14 MG | 62 MG | |
| Potassium, K | 99 MG | 696 MG | |
| Selenium, Se | 0.3 UG | 0 UG | |
| Sodium, Na | 3 MG | 1 MG | |
| Zinc, Zn | 0.2 MG | 0.4 MG |