Dates vs. Broccoli

Nutrition comparison of Dates and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and broccoli:

  • Both dates and broccoli are high in calcium, dietary fiber and potassium.
  • Broccoli has more riboflavin and folate, however, date contains more niacin.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of dates and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Broccoli src

Calories and Carbs

calories

Date is high in calories and broccoli has 88% less calories than date - date has 277 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Dates has a macronutrient ratio of 2:98:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Broccoli
Protein 2% 28%
Carbohydrates 98% 65%
Fat ~ 7%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and broccoli has 91% less carbohydrates than date - date has 75g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both dates and broccoli are high in dietary fiber. Date has 158% more dietary fiber than broccoli - date has 6.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Date is high in sugar and broccoli has 97% less sugar than date - date has 66.5g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Dates and broccoli contain similar amounts of protein - date has 1.8g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both broccoli and dates are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than date - broccoli has 89.2mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Broccoli has 343% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Broccoli has more Vitamin E than date - broccoli has 0.78mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has 36 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more riboflavin and folate, however, date contains more niacin. Both dates and broccoli contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Dates Broccoli
Thiamin 0.05 MG 0.071 MG
Riboflavin 0.06 MG 0.117 MG
Niacin 1.61 MG 0.639 MG
Pantothenic acid 0.805 MG 0.573 MG
Vitamin B6 0.249 MG 0.175 MG
Folate 15 UG 63 UG

Minerals

calcium

Both dates and broccoli are high in calcium. Date has 36% more calcium than broccoli - date has 64mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Dates and broccoli contain similar amounts of iron - date has 0.9mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both dates and broccoli are high in potassium. Date has 120% more potassium than broccoli - date has 696mg of potassium per 100 grams and broccoli has 316mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Dates Broccoli
beta-carotene 89 UG 361 UG
lutein + zeaxanthin 23 UG 1403 UG
alpha-carotene ~ 25 UG



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Dates (Dates, medjool) and Broccoli (Broccoli, raw) .

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G Starch G
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