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.
USDA sources for nutritional information: Dates (Dates, medjool) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
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.
Dates g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Date is high in calories and broccoli has 90% less calories than date - date has 277 calories in 100g and broccoli has 34 calories.
Does dates or broccoli have more carbohydrates?
By weight, date is high in carbohydrates and broccoli has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does dates or broccoli contain more calcium?
Both dates and broccoli are high in calcium. Date has 40% more calcium than broccoli - date has 64mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does dates or broccoli contain more potassium?
Both dates and broccoli are high in potassium. Date has 120% more potassium than broccoli - date has 696mg of potassium in 100 grams and broccoli has 316mg of potassium.