Blueberry vs. Dates
Nutrition comparison of Blueberry and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and dates:
- Both dates and blueberry are high in dietary fiber.
- Blueberry has signficantly more Vitamin C than date.
- Date has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than date.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and blueberry has 79% less calories than date - date has 277 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in carbs, heavier in fat and similar to dates for protein. Blueberry has a macronutrient ratio of 5:91:5 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Dates | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 91% | 98% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and blueberry has 81% less carbohydrates than date - date has 75g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both dates and blueberry are high in dietary fiber. Date has 179% more dietary fiber than blueberry - date has 6.7g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Date is high in sugar and blueberry has 85% less sugar than date - date has 66.5g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Dates and blueberry contain similar amounts of protein - date has 1.8g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both blueberry and dates are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than date - blueberry has 9.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and blueberry contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Blueberry has more Vitamin E than date - blueberry has 0.57mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and blueberry contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both blueberry and dates contain significant amounts of thiamin, riboflavin and folate.
| Blueberry | Dates | |
|---|---|---|
| Thiamin | 0.037 MG | 0.05 MG |
| Riboflavin | 0.041 MG | 0.06 MG |
| Niacin | 0.418 MG | 1.61 MG |
| Pantothenic acid | 0.124 MG | 0.805 MG |
| Vitamin B6 | 0.052 MG | 0.249 MG |
| Folate | 6 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 967% more calcium than blueberry - date has 64mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Date has 221% more iron than blueberry - date has 0.9mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Date is an excellent source of potassium and it has 804% more potassium than blueberry - date has 696mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than date per 100 grams.
| Blueberry | Dates | |
|---|---|---|
| beta-carotene | 32 UG | 89 UG |
| lutein + zeaxanthin | 80 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.
Blueberry 148g
(
cup
)
|
Daily Values (%) |
Dates 24g
(
date, pitted
)
|
|||||
|---|---|---|---|---|---|---|---|
| 84KCAL 4% |
|
27% | calories | 5% |
|
66KCAL 3% | |
| 21G 9% |
|
17% | carbohydrates | 5% |
|
18G 7% | |
| 3.6G 14% |
|
125% | dietary fiber | 5% |
|
1.6G 6% | |
| 15G | 5% | sugar | 7% | 16G | |||
| 0.49G 1% |
|
>999% | total fat | 5% |
|
0.04G 0.1% | |
| 0.04G 0.2% |
|
>999% | saturated fat | 5% |
|
||
| 0.07G | >999% | monounsaturated fat | 5% | ||||
| 0.22G | >999% | polyunsaturated fat | 5% | ||||
| 1.5MG 0.1% |
|
525% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 4.4UG 1% |
|
159% | Vitamin A | 5% |
|
1.7UG 0.2% | |
| 14MG 19% |
|
>999% | Vitamin C | 5% |
|
||
| 8.9MG 1% |
|
5% | calcium | 69% |
|
15MG 2% | |
| 0.41MG 2% |
|
86% | iron | 5% |
|
0.22MG 1% | |
| 8.9MG 3% |
|
5% | magnesium | 46% |
|
13MG 4% | |
| 114MG 5% |
|
5% | potassium | 46% |
|
167MG 7% | |
| 0.05MG 5% |
|
396% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
| 0.06MG 6% |
|
495% | riboflavin (Vit B2) | 5% |
|
0.01MG 1% | |
| 0.62MG 4% |
|
59% | niacin (Vit B3) | 5% |
|
0.39MG 3% | |
| 0.08MG 6% |
|
33% | Vitamin B6 | 5% |
|
0.06MG 5% | |
| 0.18MG 4% |
|
5% | pantothenic acid (Vit B5) | 6% |
|
0.19MG 4% | |
| 8.9UG 2% |
|
147% | folate (Vit B9) | 5% |
|
3.6UG 1% | |
| 0.84MG 6% |
|
>999% | Vitamin E | 5% |
|
||
| 29UG 32% |
|
>999% | Vitamin K | 5% |
|
0.65UG 1% | |
| 1.1G 2% |
|
156% | protein | 5% |
|
0.43G 1% | |
| 8.9MG 2% |
|
271% | choline | 5% |
|
2.4MG 1% | |
| 0.08MG 7% |
|
5% | copper | 12% |
|
0.09MG 7% | |
| 0.5MG 28% |
|
613% | manganese | 5% |
|
0.07MG 4% | |
| 18MG 3% |
|
20% | phosphorus | 5% |
|
15MG 2% | |
| 0.15UG 0.3% |
|
>999% | selenium | 5% |
|
||
| 0.24MG 3% |
|
118% | zinc | 5% |
|
0.11MG 1% | |
| 125G | >999% | Water | 5% | 5.1G | |||
| 0.04G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does dates or blueberry contain more calories in 100 grams?Date is high in calories and blueberry has 80% less calories than date - date has 277 calories in 100g and blueberry has 57 calories.
Does dates or blueberry have more carbohydrates?
By weight, date is high in carbohydrates and blueberry has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does dates or blueberry contain more calcium?
Date is a rich source of calcium and it has 970% more calcium than blueberry - date has 64mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does dates or blueberry contain more potassium?
Date is a rich source of potassium and it has 800% more potassium than blueberry - date has 696mg of potassium in 100 grams and blueberry has 77mg of potassium.