Ingredient swap
Blueberries vs Dates
Blueberries has 0.7 g protein and 57 calories per 100 g; dates has 2.5 g and 282. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of blueberries (148 g) ≈ 1 cup of dates.
Side by side
| Per 100 g | Blueberries | Dates |
|---|---|---|
| Calories | 57 better | 282 |
| Protein | 0.7 g | 2.5 gbetter |
| Carbs | 14.5 gbetter | 75 g |
| Fat | 0.3 g | 0.4 g |
| Fiber | 2.4 g | 8 gbetter |
| Sugar | 10 gbetter | 63.4 g |
| Sodium | 1 mgbetter | 2 mg |
| 1 cup weighs | 148 g | 147 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use dates instead of blueberries?
Swap by weight, not by cup: 1 cup of blueberries (148 g) ≈ 1 cup of dates.
Which has more protein?
Dates, with 2.5 g per 100 g versus 0.7 g.
Which has fewer calories?
Blueberries, with 57 calories per 100 g.