Dates vs. Brussels Sprouts
Nutrition comparison of Dates and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and brussels sprouts:
- Both dates and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has more thiamin and folate, however, date contains more niacin and pantothenic acid.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Dates (Dates, medjool) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and brussels sprout has 84% less calories than date - date has 277 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to brussels sprouts per calorie. Dates has a macronutrient ratio of 2:98:0 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Brussels Sprouts | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 98% | 68% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and brussels sprout has 88% less carbohydrates than date - date has 75g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both dates and brussels sprouts are high in dietary fiber. Date has 76% more dietary fiber than brussels sprout - date has 6.7g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Date is high in sugar and brussels sprout has 97% less sugar than date - date has 66.5g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Dates and brussels sprouts contain similar amounts of protein - date has 1.8g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both brussels sprouts and dates are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than date - brussels sprout has 85mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Brussels sprout has 443% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Brussels sprout has more Vitamin E than date - brussels sprout has 0.88mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 64 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and folate, however, date contains more niacin and pantothenic acid. Both dates and brussels sprouts contain significant amounts of riboflavin and Vitamin B6.
| Dates | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.05 MG | 0.139 MG |
| Riboflavin | 0.06 MG | 0.09 MG |
| Niacin | 1.61 MG | 0.745 MG |
| Pantothenic acid | 0.805 MG | 0.309 MG |
| Vitamin B6 | 0.249 MG | 0.219 MG |
| Folate | 15 UG | 61 UG |
Minerals
calcium
Both dates and brussels sprouts are high in calcium. Date has 52% more calcium than brussels sprout - date has 64mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 56% more iron than date - date has 0.9mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both dates and brussels sprouts are high in potassium. Date has 79% more potassium than brussels sprout - date has 696mg of potassium per 100 grams and brussels sprout has 389mg 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 | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 89 UG | 450 UG |
| lutein + zeaxanthin | 23 UG | 1590 UG |
| alpha-carotene | ~ | 6 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 Brussels Sprouts (Brussels sprouts, raw) .
Dates g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or brussels sprouts contain more calories in 100 grams?Date is high in calories and brussels sprout has 80% less calories than date - date has 277 calories in 100g and brussels sprout has 43 calories.
Does dates or brussels sprouts have more carbohydrates?
By weight, date is high in carbohydrates and brussels sprout has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does dates or brussels sprouts contain more calcium?
Both dates and brussels sprouts are high in calcium. Date has 50% more calcium than brussels sprout - date has 64mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does dates or brussels sprouts contain more potassium?
Both dates and brussels sprouts are high in potassium. Date has 80% more potassium than brussels sprout - date has 696mg of potassium in 100 grams and brussels sprout has 389mg of potassium.