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Dates vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between dates and rapini

  • Dates have more fiber, copper, and potassium; however, rapini is higher in vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, and vitamin B1.
  • Rapini covers your daily need for vitamin K, 184% more than dates.
  • Dates have 5 times more copper than rapini. While dates have 0.206mg of copper, rapini has only 0.042mg.

These are the specific foods used in this comparison Dates, deglet noor and Broccoli raab, raw.

Infographic

Dates vs Rapini 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.
Dates
5
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%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +95.5%
Contains more PotassiumPotassium +234.7%
Contains more CopperCopper +390.5%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +176.9%
Contains more IronIron +109.8%
Contains more ZincZinc +165.5%
Contains more PhosphorusPhosphorus +17.7%
Contains more ManganeseManganese +50.8%

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Rapini
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin CVitamin C +4950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3140%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin KVitamin K +8196.3%
Contains more FolateFolate +336.8%
Contains more CholineCholine +190.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B6 ~0.171mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +2532.6%
Contains more OtherOther +70.2%
Contains more ProteinProtein +29.4%
Contains more FatsFats +25.6%
Contains more WaterWater +350.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -36%
Contains more Mono. FatMonounsaturated fat +38.5%
Contains more Poly. FatPolyunsaturated fat +584.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
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
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +21572.7%
Contains more GlucoseGlucose +19770%
Contains more FructoseFructose +11405.9%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Rapini DV% diff.
Vitamin K 2.7µg 224µg 184%
Fructose 19.56g 0.17g 24%
Carbs 75.03g 2.85g 24%
Vitamin C 0.4mg 20.2mg 22%
Fiber 8g 2.7g 21%
Copper 0.206mg 0.042mg 18%
Folate 19µg 83µg 16%
Vitamin A 0µg 131µg 15%
Potassium 656mg 196mg 14%
Iron 1.02mg 2.14mg 14%
Calories 282kcal 22kcal 13%
Vitamin E 0.05mg 1.62mg 10%
Vitamin B1 0.052mg 0.162mg 9%
Calcium 39mg 108mg 7%
Manganese 0.262mg 0.395mg 6%
Magnesium 43mg 22mg 5%
Vitamin B2 0.066mg 0.129mg 5%
Vitamin B5 0.589mg 0.322mg 5%
Zinc 0.29mg 0.77mg 4%
Selenium 3µg 1µg 4%
Phosphorus 62mg 73mg 2%
Choline 6.3mg 18.3mg 2%
Sodium 2mg 33mg 1%
Protein 2.45g 3.17g 1%
Polyunsaturated fat 0.019g 0.13g 1%
Fats 0.39g 0.49g 0%
Net carbs 67.03g 0.15g N/A
Sugar 63.35g 0.38g N/A
Vitamin B3 1.274mg 1.221mg 0%
Vitamin B6 0.165mg 0.171mg 0%
Saturated fat 0.032g 0.05g 0%
Monounsaturated fat 0.036g 0.026g 0%
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.043mg 0.106mg 0%
Isoleucine 0.049mg 0.104mg 0%
Leucine 0.084mg 0.17mg 0%
Lysine 0.066mg 0.198mg 0%
Methionine 0.022mg 0.048mg 0%
Phenylalanine 0.05mg 0.128mg 0%
Valine 0.071mg 0.153mg 0%
Histidine 0.032mg 0.066mg 0%

Which food is preferable for your diet?

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

People also compare

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
71%
Rapini
Minerals Daily Need Coverage Score
29%
Dates
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 62.97g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 10)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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 - 0.018g)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.