Dates vs. Brussels sprouts — In-Depth Nutrition Comparison
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A recap on differences between dates and Brussels sprouts
- Dates are higher in fiber, copper, potassium, and vitamin B5, yet Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, folate, vitamin B1, and vitamin E.
- Brussels sprouts cover your daily vitamin K needs 145% more than dates.
- Dates contain 3 times more copper than Brussels sprouts. While dates contain 0.206mg of copper, Brussels sprouts contain only 0.07mg.
Food varieties used in this article are Dates, deglet noor and Brussels sprouts, raw.
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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 MagnesiumMagnesium | +87% |
| Contains more PotassiumPotassium | +68.6% |
| Contains more CopperCopper | +194.3% |
| Contains less SodiumSodium | -92% |
| Contains more SeleniumSelenium | +87.5% |
| Contains more IronIron | +37.3% |
| Contains more ZincZinc | +44.8% |
| Contains more PhosphorusPhosphorus | +11.3% |
| Contains more ManganeseManganese | +28.6% |
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 B3Vitamin B3 | +71% |
| Contains more Vitamin B5Vitamin B5 | +90.6% |
| Contains more Vitamin CVitamin C | +21150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1660% |
| Contains more Vitamin B1Vitamin B1 | +167.3% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B6Vitamin B6 | +32.7% |
| Contains more Vitamin KVitamin K | +6455.6% |
| Contains more FolateFolate | +221.1% |
| Contains more CholineCholine | +203.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.019g | 153g | 1020% |
| Vitamin K | 2.7µg | 177µg | 145% |
| Vitamin C | 0.4mg | 85mg | 94% |
| Fructose | 19.56g | 0.93g | 23% |
| Carbs | 75.03g | 8.95g | 22% |
| Fiber | 8g | 3.8g | 17% |
| Copper | 0.206mg | 0.07mg | 15% |
| Calories | 282kcal | 43kcal | 12% |
| Folate | 19µg | 61µg | 11% |
| Potassium | 656mg | 389mg | 8% |
| Vitamin B1 | 0.052mg | 0.139mg | 7% |
| Vitamin E | 0.05mg | 0.88mg | 6% |
| Vitamin B5 | 0.589mg | 0.309mg | 6% |
| Magnesium | 43mg | 23mg | 5% |
| Iron | 1.02mg | 1.4mg | 5% |
| Vitamin B6 | 0.165mg | 0.219mg | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Vitamin B3 | 1.274mg | 0.745mg | 3% |
| Selenium | 3µg | 1.6µg | 3% |
| Manganese | 0.262mg | 0.337mg | 3% |
| Protein | 2.45g | 3.38g | 2% |
| Vitamin B2 | 0.066mg | 0.09mg | 2% |
| Choline | 6.3mg | 19.1mg | 2% |
| Sodium | 2mg | 25mg | 1% |
| Phosphorus | 62mg | 69mg | 1% |
| Zinc | 0.29mg | 0.42mg | 1% |
| Fats | 0.39g | 0.3g | 0% |
| Net carbs | 67.03g | 5.15g | N/A |
| Calcium | 39mg | 42mg | 0% |
| Sugar | 63.35g | 2.2g | N/A |
| Saturated fat | 0.032g | 0.062g | 0% |
| Monounsaturated fat | 0.036g | 0.023g | 0% |
| Tryptophan | 0.012mg | 0.037mg | 0% |
| Threonine | 0.043mg | 0.12mg | 0% |
| Isoleucine | 0.049mg | 0.132mg | 0% |
| Leucine | 0.084mg | 0.152mg | 0% |
| Lysine | 0.066mg | 0.154mg | 0% |
| Methionine | 0.022mg | 0.032mg | 0% |
| Phenylalanine | 0.05mg | 0.098mg | 0% |
| Valine | 0.071mg | 0.155mg | 0% |
| Histidine | 0.032mg | 0.076mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +738.3% |
| Contains more OtherOther | +16.8% |
| Contains more ProteinProtein | +38% |
| Contains more WaterWater | +318.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains less Sat. FatSaturated fat | -48.4% |
| Contains more Mono. FatMonounsaturated fat | +56.5% |
| Contains more Poly. FatPolyunsaturated fat | +805163.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.46 g
Glucose:
0.81 g
Fructose:
0.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +5082.6% |
| Contains more GlucoseGlucose | +2353.1% |
| Contains more FructoseFructose | +2003.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
