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Broccoli vs. Dates — In-Depth Nutrition Comparison

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What are the differences between broccoli and dates?

  • Broccoli is higher in vitamin C, vitamin K, and folate, yet dates are higher in carbs, fiber, copper, potassium, and magnesium.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Broccoli has 38 times more vitamin K than dates. While broccoli has 101.6µg of vitamin K, dates have only 2.7µg.

We used Broccoli, raw and Dates, deglet noor types in this article.

Infographic

Broccoli vs Dates infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +20.5%
Contains more ZincZinc +41.4%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +107.6%
Contains more IronIron +39.7%
Contains more CopperCopper +320.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +20%
~equal in Phosphorus ~62mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Dates
Dates
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +22200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1460%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin KVitamin K +3663%
Contains more FolateFolate +231.6%
Contains more Vitamin B3Vitamin B3 +99.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.589mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Dates DV% diff.
Vitamin C 89.2mg 0.4mg 99%
Vitamin K 101.6µg 2.7µg 82%
Fructose 0.68g 19.56g 24%
Carbs 6.64g 75.03g 23%
Fiber 2.6g 8g 22%
Copper 0.049mg 0.206mg 17%
Calories 34kcal 282kcal 12%
Folate 63µg 19µg 11%
Potassium 316mg 656mg 10%
Magnesium 21mg 43mg 5%
Vitamin E 0.78mg 0.05mg 5%
Iron 0.73mg 1.02mg 4%
Vitamin B2 0.117mg 0.066mg 4%
Vitamin B3 0.639mg 1.274mg 4%
Vitamin A 31µg 0µg 3%
Manganese 0.21mg 0.262mg 2%
Vitamin B1 0.071mg 0.052mg 2%
Choline 18.7mg 6.3mg 2%
Protein 2.82g 2.45g 1%
Calcium 47mg 39mg 1%
Zinc 0.41mg 0.29mg 1%
Phosphorus 66mg 62mg 1%
Sodium 33mg 2mg 1%
Selenium 2.5µg 3µg 1%
Vitamin B6 0.175mg 0.165mg 1%
Protein per 100 calories 8.3g 0.87g N/A
Calories per 10 g protein 121kcal 1151kcal N/A
Weight per 100 calories 294g 35g N/A
Fats 0.37g 0.39g 0%
Net carbs 4.04g 67.03g N/A
Sugar 1.7g 63.35g N/A
Vitamin B5 0.573mg 0.589mg 0%
Saturated fat 0.039g 0.032g 0%
Monounsaturated fat 0.011g 0.036g 0%
Polyunsaturated fat 0.038g 0.019g 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.088mg 0.043mg 0%
Isoleucine 0.079mg 0.049mg 0%
Leucine 0.129mg 0.084mg 0%
Lysine 0.135mg 0.066mg 0%
Methionine 0.038mg 0.022mg 0%
Phenylalanine 0.117mg 0.05mg 0%
Valine 0.125mg 0.071mg 0%
Histidine 0.059mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +15.1%
Contains more WaterWater +335%
Contains more CarbsCarbs +1030%
~equal in Fats ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -17.9%
Contains more Mono. FatMonounsaturated fat +227.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Dates
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +75%
Contains more SucroseSucrose +23740%
Contains more GlucoseGlucose +3955.1%
Contains more FructoseFructose +2776.5%
~equal in Starch ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.