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Blackberries vs Dates (Medjool)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Blackberries | Dates (Medjool) |
|---|---|---|
| Calories | 43kcal | 277kcal |
| Protein | 1.4g | 1.8g |
| Carbs | 9.6g | 75g |
| Fat | 0.5g | 0.2g |
| Fiber | 5.3g | 6.7g |
| Sugar | 4.9g | 66.5g |
| Sodium | 1mg | 1mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Blackberries has 234 fewer calories per 100g than Dates (Medjool) (544% less).
- Dates (Medjool) delivers more protein (1.8g vs 1.4g per 100g).
- Dates (Medjool) has more fiber (6.7g vs 5.3g).
- Dates (Medjool) contains less fat (0.2g vs 0.5g).
- Blackberries has less sugar (4.9g vs 66.5g).
Blackberries
Blackberries pack more than 5g of fiber per 100g with very little sugar, plus vitamin C, vitamin K and manganese. Their deep color reflects a high anthocyanin content with strong antioxidant activity.
View Blackberries nutrition →Dates (Medjool)
Dates are a whole-food concentrated sweetener — very high in natural sugars but bundled with fiber, potassium and magnesium. A common natural sweetener in baking, they raise blood sugar less sharply than refined sugar thanks to their fiber.
View Dates (Medjool) nutrition →Track Blackberries & Dates (Medjool) in Kairo
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