Comparison
Blackberries vs Dates (Medjool): Fiber Comparison
Blackberries carries more fiber per serving — 7.6g versus 5.4g for Dates (Medjool). Here's the full breakdown.
Blackberries
7.6g
per 1 cup (144g)
Soluble1.0g
Insoluble6.6g
Calories62
Protein2.0g
Dates (Medjool)
5.4g
per 3 dates (75g)
Soluble1.5g
Insoluble3.9g
Calories200
Protein1.6g
The verdict
Blackberries delivers 2.2g more fiber than Dates (Medjool) per serving, a 41% difference. Similar profile to raspberries. A cup of either berry roughly matches the fiber in a bowl of oatmeal.
Blackberries: 7.6g/serving
Dates (Medjool): 5.4g/serving
Difference: 2.2g