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  6. Dates vs. Broccoli

Dates vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between Dates and Broccoli?

  • Dates are higher in Fiber, Copper, Potassium, and Magnesium, yet Broccoli is higher in Vitamin C, Vitamin K, and Folate.
  • Broccoli's daily need coverage for Vitamin C is 99% more.
  • Dates have 4 times more Copper than Broccoli. While Dates have 0.206mg of Copper, Broccoli has only 0.049mg.

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

Infographic

Dates vs Broccoli 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.
Dates
Dates
7
:
3
Broccoli
Broccoli
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%
Contains more Calcium +20.5%
Contains more Zinc +41.4%
Equal in Phosphorus - 66
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
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%
Contains more Calcium +20.5%
Contains more Zinc +41.4%
Equal in Phosphorus - 66

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.
Dates
Dates
2
:
8
Broccoli
Broccoli
Contains more Vitamin B3 +99.4%
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%
Equal in Vitamin B5 - 0.573
Equal in Vitamin B6 - 0.175
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%
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%
Contains more Vitamin B3 +99.4%
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%
Equal in Vitamin B5 - 0.573
Equal in Vitamin B6 - 0.175

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
:
2
Broccoli
Broccoli
Contains more Carbs +1030%
Contains more Other +83.9%
Contains more Protein +15.1%
Contains more Water +335%
Equal in Fats - 0.37
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +1030%
Contains more Other +83.9%
Contains more Protein +15.1%
Contains more Water +335%
Equal in Fats - 0.37

Fat Type Comparison

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

Carbohydrate type comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Broccoli
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
12%
Dates
65%
Broccoli
Minerals Daily Need Coverage Score
29%
Dates
19%
Broccoli

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