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  6. Broccoli vs. Dates

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 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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
3
:
7
Dates
Dates
Contains more Calcium +20.5%
Contains more Zinc +41.4%
Contains more Iron +39.7%
Contains more Magnesium +104.8%
Contains more Potassium +107.6%
Contains less Sodium -93.9%
Contains more Copper +320.4%
Contains more Manganese +24.8%
Contains more Selenium +20%
Equal in Phosphorus - 62
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +20.5%
Contains more Zinc +41.4%
Contains more Iron +39.7%
Contains more Magnesium +104.8%
Contains more Potassium +107.6%
Contains less Sodium -93.9%
Contains more Copper +320.4%
Contains more Manganese +24.8%
Contains more Selenium +20%
Equal in Phosphorus - 62

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
8
:
2
Dates
Dates
Contains more Vitamin A +6130%
Contains more Vitamin E +1460%
Contains more Vitamin C +22200%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B2 +77.3%
Contains more Folate +231.6%
Contains more Vitamin K +3663%
Contains more Vitamin B3 +99.4%
Equal in Vitamin B5 - 0.589
Equal in Vitamin B6 - 0.165
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +6130%
Contains more Vitamin E +1460%
Contains more Vitamin C +22200%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B2 +77.3%
Contains more Folate +231.6%
Contains more Vitamin K +3663%
Contains more Vitamin B3 +99.4%
Equal in Vitamin B5 - 0.589
Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Dates
Dates
Contains more Protein +15.1%
Contains more Water +335%
Contains more Carbs +1030%
Contains more Other +83.9%
Equal in Fats - 0.39
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Dates
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 Protein +15.1%
Contains more Water +335%
Contains more Carbs +1030%
Contains more Other +83.9%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Dates
Dates
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +227.3%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +227.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Dates
Dates
Contains more Lactose +∞%
Contains more Maltose +75%
Contains more Sucrose +23740%
Contains more Glucose +3955.1%
Contains more Fructose +2776.5%
Broccoli
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
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 Lactose +∞%
Contains more Maltose +75%
Contains more Sucrose +23740%
Contains more Glucose +3955.1%
Contains more Fructose +2776.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Dates
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Broccoli Dates Opinion
Net carbs 4.04g 67.03g Dates
Protein 2.82g 2.45g Broccoli
Fats 0.37g 0.39g Dates
Carbs 6.64g 75.03g Dates
Calories 34kcal 282kcal Dates
Fructose 0.68g 19.56g Dates
Sugar 1.7g 63.35g Broccoli
Fiber 2.6g 8g Dates
Calcium 47mg 39mg Broccoli
Iron 0.73mg 1.02mg Dates
Magnesium 21mg 43mg Dates
Phosphorus 66mg 62mg Broccoli
Potassium 316mg 656mg Dates
Sodium 33mg 2mg Dates
Zinc 0.41mg 0.29mg Broccoli
Copper 0.049mg 0.206mg Dates
Manganese 0.21mg 0.262mg Dates
Selenium 2.5µg 3µg Dates
Vitamin A 623IU 10IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.05mg Broccoli
Vitamin C 89.2mg 0.4mg Broccoli
Vitamin B1 0.071mg 0.052mg Broccoli
Vitamin B2 0.117mg 0.066mg Broccoli
Vitamin B3 0.639mg 1.274mg Dates
Vitamin B5 0.573mg 0.589mg Dates
Vitamin B6 0.175mg 0.165mg Broccoli
Folate 63µg 19µg Broccoli
Vitamin K 101.6µg 2.7µg Broccoli
Tryptophan 0.033mg 0.012mg Broccoli
Threonine 0.088mg 0.043mg Broccoli
Isoleucine 0.079mg 0.049mg Broccoli
Leucine 0.129mg 0.084mg Broccoli
Lysine 0.135mg 0.066mg Broccoli
Methionine 0.038mg 0.022mg Broccoli
Phenylalanine 0.117mg 0.05mg Broccoli
Valine 0.125mg 0.071mg Broccoli
Histidine 0.059mg 0.032mg Broccoli
Saturated Fat 0.039g 0.032g Dates
Monounsaturated Fat 0.011g 0.036g Dates
Polyunsaturated fat 0.038g 0.019g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
12%
Dates
Minerals Daily Need Coverage Score
19%
Broccoli
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 61.65g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 10)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.