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, vitamin A, 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 62 times more vitamin A than dates. While broccoli has 623IU of vitamin A, dates have only 10IU.
We used Broccoli, raw and Dates, deglet noor types in this article.
Infographic
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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.
| 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% |
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.
| 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 CholineCholine | +196.8% |
| Contains more Vitamin B3Vitamin B3 | +99.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 B3 | 0.639mg | 1.274mg | 4% |
| Vitamin B2 | 0.117mg | 0.066mg | 4% |
| Vitamin A | 31µg | 0µg | 3% |
| Vitamin B1 | 0.071mg | 0.052mg | 2% |
| Choline | 18.7mg | 6.3mg | 2% |
| Manganese | 0.21mg | 0.262mg | 2% |
| Protein | 2.82g | 2.45g | 1% |
| Calcium | 47mg | 39mg | 1% |
| Selenium | 2.5µg | 3µg | 1% |
| Zinc | 0.41mg | 0.29mg | 1% |
| Sodium | 33mg | 2mg | 1% |
| Vitamin B6 | 0.175mg | 0.165mg | 1% |
| Phosphorus | 66mg | 62mg | 1% |
| 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
| Contains more ProteinProtein | +15.1% |
| Contains more WaterWater | +335% |
| Contains more CarbsCarbs | +1030% |
| Contains more OtherOther | +83.9% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| 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
| 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
