# item.guide
Side-by-Side Comparison Fresh Fruits & Berries

Fresh Blueberries (Raw) vs. Medjool Dates (Raw Dried)

Comparing 2 standards across 11 specifications. 11 key differences identified.

Comparing:
Fresh Blueberries (Raw)
Medjool Dates (Raw Dried)
Fresh Blueberries (Raw) →

Per 100g, fresh raw blueberries provide 57 kcal, 14.5g carbohydrates (2.4g dietary fiber / 9.96g sugars), 0.74g protein, 0.33g fat, 9.7mg Vitamin C, 19.3µg Vitamin K1, and 487mg anthocyanin polyphenols with a Glycemic Index of 53.

View full Fresh Blueberries (Raw) spec sheet →
Medjool Dates (Raw Dried) →

Per 100g pitted Medjool dates, they deliver 277 kcal, 75.0g carbohydrates (6.7g dietary fiber / 66.5g sugars / 68.3g net carbs), 1.81g protein, 0.15g fat, 696mg potassium (15% DV), and 54mg magnesium with a low-to-medium Glycemic Index of 42.

View full Medjool Dates (Raw Dried) spec sheet →

Specification Comparison Table

11 Parameters
Parameter / Spec
Fresh Blueberries (Raw)
Medjool Dates (Raw Dried)
Energy / Calories
57 kcal (238 kJ) kcal 277 kcal (1,159 kJ) kcal
Carbohydrates
14.5 g (Net Carbs: 12.1 g) g 75.0 g (Net Carbs: 68.3 g) g
Dietary Fiber
2.4 g g 6.7 g g
Total Sugars
9.96 g (4.97g fructose, 4.88g glucose) g 66.5 g (31.9g glucose, 31.6g fructose, 0.5g sucrose) g
Protein
0.74 g g 1.81 g g
Total Fat
0.33 g g 0.15 g g
Potassium
77 mg mg 696 mg (15% DV / Potassium super-food) mg
Glycemic Index (GI)
53 (Low GI) 42 (Low to Medium GI despite intense natural sweetness)
Water Content
84.2 % % 21.3 % %
Vitamin C
9.7 mg (11% DV) mg —
Magnesium
— 54 mg (13% DV) mg

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