Side-by-Side Comparison

Broccoli (Raw) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-88%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 277 kcal, 243 kcal less).

Higher Protein

+56%

Broccoli (Raw)

Broccoli (Raw) provides 2.8 g vs 1.8 g in Dates (Medjool) (+1.0 g, +56%).

Higher Dietary Fiber

+158%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 2.6 g in Broccoli (Raw) (+4.1 g, +158%).

Higher Vitamin C

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 0 mg in Dates (Medjool) (+89.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Broccoli (Raw)

34 kcal2% DV

Dates (Medjool)

277 kcal14% DV

Dates (Medjool) provides 277 kcal vs 34 kcal in Broccoli (Raw) (+243 kcal, +715%).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

2.8 g6% DV

Dates (Medjool)

1.8 g4% DV

Broccoli (Raw) provides 2.8 g vs 1.8 g in Dates (Medjool) (+1.0 g, +56%).

CarbohydratesDates (Medjool) higher

Broccoli (Raw)

6.6 g2% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 6.6 g in Broccoli (Raw) (+68.3 g, +1029%).

Dietary FiberDates (Medjool) higher

Broccoli (Raw)

2.6 g9% DV

Dates (Medjool)

6.7 g24% DV

Dates (Medjool) provides 6.7 g vs 2.6 g in Broccoli (Raw) (+4.1 g, +158%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

0.37 g

Dates (Medjool)

0.15 g

Broccoli (Raw) provides 0.37 g vs 0.15 g in Dates (Medjool) (+0.22 g, +147%).

Total SugarsDates (Medjool) higher

Broccoli (Raw)

1.7 g3% DV

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 1.7 g in Broccoli (Raw) (+64.8 g, +3810%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Dates (Medjool)

0 mg

Broccoli (Raw) has higher vitamin c (89.2 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

31 µg3% DV

Dates (Medjool)

7.0 µg1% DV

Broccoli (Raw) provides 31 µg vs 7.0 µg in Dates (Medjool) (+24 µg, +343%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

Dates (Medjool)

0.05 mg

Broccoli (Raw) provides 0.78 mg vs 0.05 mg in Dates (Medjool) (+0.73 mg, +1460%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

Dates (Medjool)

2.7 µg2% DV

Broccoli (Raw) provides 102 µg vs 2.7 µg in Dates (Medjool) (+99 µg, +3663%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

Dates (Medjool)

15 µg4% DV

Broccoli (Raw) provides 63 µg vs 15 µg in Dates (Medjool) (+48 µg, +320%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.07 mg6% DV

Dates (Medjool)

0.05 mg4% DV

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.12 mg9% DV

Dates (Medjool)

0.06 mg5% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Broccoli (Raw)

0.64 mg4% DV

Dates (Medjool)

1.6 mg10% DV

Dates (Medjool) provides 1.6 mg vs 0.64 mg in Broccoli (Raw) (+0.97 mg, +152%).

Pantothenic Acid (B5)Dates (Medjool) higher

Broccoli (Raw)

0.57 mg11% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.57 mg in Broccoli (Raw) (+0.23 mg, +40%).

Vitamin B6Dates (Medjool) higher

Broccoli (Raw)

0.18 mg10% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.18 mg in Broccoli (Raw) (+0.07 mg, +42%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Dates (Medjool)

1.0 mg

Broccoli (Raw) provides 33.0 mg vs 1.0 mg in Dates (Medjool) (+32.0 mg, +3200%).

PotassiumDates (Medjool) higher

Broccoli (Raw)

316 mg7% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 316 mg in Broccoli (Raw) (+380 mg, +120%).

CalciumDates (Medjool) higher

Broccoli (Raw)

47.0 mg4% DV

Dates (Medjool)

64.0 mg5% DV

Dates (Medjool) provides 64.0 mg vs 47.0 mg in Broccoli (Raw) (+17.0 mg, +36%).

IronDates (Medjool) higher

Broccoli (Raw)

0.73 mg4% DV

Dates (Medjool)

0.90 mg5% DV

Dates (Medjool) provides 0.90 mg vs 0.73 mg in Broccoli (Raw) (+0.17 mg, +23%).

MagnesiumDates (Medjool) higher

Broccoli (Raw)

21.0 mg5% DV

Dates (Medjool)

54.0 mg13% DV

Dates (Medjool) provides 54.0 mg vs 21.0 mg in Broccoli (Raw) (+33.0 mg, +157%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

66.0 mg5% DV

Dates (Medjool)

62.0 mg5% DV

Broccoli (Raw) provides 66.0 mg vs 62.0 mg in Dates (Medjool) (+4.0 mg, +6%).

ZincSimilar

Broccoli (Raw)

0.41 mg4% DV

Dates (Medjool)

0.44 mg4% DV

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of zinc (0.41 mg).

Lipids1 nutrients

Saturated FatSimilar

Broccoli (Raw)

0.04 g

Dates (Medjool)

0.03 g

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of saturated fat (0.04 g).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Broccoli (Raw)

31 kcal2% DV

Dates (Medjool)

66 kcal3% DV

Dates (Medjool) provides 66 kcal vs 31 kcal in Broccoli (Raw) (+36 kcal, +115%).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

2.6 g5% DV

Dates (Medjool)

0.43 g1% DV

Broccoli (Raw) provides 2.6 g vs 0.43 g in Dates (Medjool) (+2.1 g, +491%).

CarbohydratesDates (Medjool) higher

Broccoli (Raw)

6.0 g2% DV

Dates (Medjool)

18.0 g7% DV

Dates (Medjool) provides 18.0 g vs 6.0 g in Broccoli (Raw) (+12.0 g, +198%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.4 g8% DV

Dates (Medjool)

1.6 g6% DV

Broccoli (Raw) provides 2.4 g vs 1.6 g in Dates (Medjool) (+0.76 g, +47%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

0.34 g

Dates (Medjool)

0.04 g

Broccoli (Raw) provides 0.34 g vs 0.04 g in Dates (Medjool) (+0.30 g, +835%).

Total SugarsDates (Medjool) higher

Broccoli (Raw)

1.5 g3% DV

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) provides 16.0 g vs 1.5 g in Broccoli (Raw) (+14.4 g, +931%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Dates (Medjool)

0 mg

Broccoli (Raw) has higher vitamin c (81.2 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

28 µg3% DV

Dates (Medjool)

1.7 µg

Broccoli (Raw) provides 28 µg vs 1.7 µg in Dates (Medjool) (+27 µg, +1579%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

Dates (Medjool)

0.01 mg

Broccoli (Raw) provides 0.71 mg vs 0.01 mg in Dates (Medjool) (+0.70 mg, +5815%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

Dates (Medjool)

0.6 µg1% DV

Broccoli (Raw) provides 92 µg vs 0.6 µg in Dates (Medjool) (+92 µg, +14168%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

57 µg14% DV

Dates (Medjool)

3.6 µg1% DV

Broccoli (Raw) provides 57 µg vs 3.6 µg in Dates (Medjool) (+54 µg, +1493%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.06 mg5% DV

Dates (Medjool)

0.01 mg1% DV

Broccoli (Raw) provides slightly more thiamin (vitamin b1) (0.06 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.11 mg8% DV

Dates (Medjool)

0.01 mg1% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.01 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.58 mg4% DV

Dates (Medjool)

0.39 mg2% DV

Broccoli (Raw) provides 0.58 mg vs 0.39 mg in Dates (Medjool) (+0.20 mg, +50%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.52 mg10% DV

Dates (Medjool)

0.19 mg4% DV

Broccoli (Raw) provides 0.52 mg vs 0.19 mg in Dates (Medjool) (+0.33 mg, +170%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.16 mg9% DV

Dates (Medjool)

0.06 mg4% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.16 mg vs 0.06 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Dates (Medjool)

0.24 mg

Broccoli (Raw) provides 30.0 mg vs 0.24 mg in Dates (Medjool) (+29.8 mg, +12413%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

Dates (Medjool)

167 mg4% DV

Broccoli (Raw) provides 288 mg vs 167 mg in Dates (Medjool) (+121 mg, +72%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

42.8 mg3% DV

Dates (Medjool)

15.4 mg1% DV

Broccoli (Raw) provides 42.8 mg vs 15.4 mg in Dates (Medjool) (+27.4 mg, +178%).

IronBroccoli (Raw) higher

Broccoli (Raw)

0.66 mg4% DV

Dates (Medjool)

0.22 mg1% DV

Broccoli (Raw) provides 0.66 mg vs 0.22 mg in Dates (Medjool) (+0.45 mg, +208%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

19.1 mg5% DV

Dates (Medjool)

13.0 mg3% DV

Broccoli (Raw) provides 19.1 mg vs 13.0 mg in Dates (Medjool) (+6.2 mg, +47%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

60.1 mg5% DV

Dates (Medjool)

14.9 mg1% DV

Broccoli (Raw) provides 60.1 mg vs 14.9 mg in Dates (Medjool) (+45.2 mg, +304%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

0.37 mg3% DV

Dates (Medjool)

0.11 mg1% DV

Broccoli (Raw) provides 0.37 mg vs 0.11 mg in Dates (Medjool) (+0.27 mg, +253%).

Lipids1 nutrients

Saturated FatSimilar

Broccoli (Raw)

0.04 g

Dates (Medjool)

0.01 g

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of saturated fat (0.04 g).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of calories (energy) (100 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

8.3 g17% DV

Dates (Medjool)

0.65 g1% DV

Broccoli (Raw) provides 8.3 g vs 0.65 g in Dates (Medjool) (+7.6 g, +1172%).

CarbohydratesDates (Medjool) higher

Broccoli (Raw)

19.5 g7% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 19.5 g in Broccoli (Raw) (+7.5 g, +38%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Dates (Medjool)

2.4 g9% DV

Broccoli (Raw) provides 7.6 g vs 2.4 g in Dates (Medjool) (+5.2 g, +217%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

1.1 g1% DV

Dates (Medjool)

0.05 g

Broccoli (Raw) provides 1.1 g vs 0.05 g in Dates (Medjool) (+1.0 g, +1914%).

Total SugarsDates (Medjool) higher

Broccoli (Raw)

5.0 g10% DV

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 5.0 g in Broccoli (Raw) (+18.9 g, +379%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Dates (Medjool)

0 mg

Broccoli (Raw) has higher vitamin c (262 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

91 µg10% DV

Dates (Medjool)

2.5 µg

Broccoli (Raw) provides 91 µg vs 2.5 µg in Dates (Medjool) (+89 µg, +3517%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Dates (Medjool)

0.02 mg

Broccoli (Raw) provides 2.3 mg vs 0.02 mg in Dates (Medjool) (+2.3 mg, +12640%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

Dates (Medjool)

1.0 µg1% DV

Broccoli (Raw) provides 299 µg vs 1.0 µg in Dates (Medjool) (+298 µg, +30631%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

Dates (Medjool)

5.4 µg1% DV

Broccoli (Raw) provides 185 µg vs 5.4 µg in Dates (Medjool) (+180 µg, +3330%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Dates (Medjool)

0.02 mg2% DV

Broccoli (Raw) provides 0.21 mg vs 0.02 mg in Dates (Medjool) (+0.19 mg, +1060%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Dates (Medjool)

0.02 mg2% DV

Broccoli (Raw) provides 0.34 mg vs 0.02 mg in Dates (Medjool) (+0.32 mg, +1493%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

Dates (Medjool)

0.58 mg4% DV

Broccoli (Raw) provides 1.9 mg vs 0.58 mg in Dates (Medjool) (+1.3 mg, +224%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Dates (Medjool)

0.29 mg6% DV

Broccoli (Raw) provides 1.7 mg vs 0.29 mg in Dates (Medjool) (+1.4 mg, +481%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Dates (Medjool)

0.09 mg5% DV

Broccoli (Raw) provides 0.51 mg vs 0.09 mg in Dates (Medjool) (+0.42 mg, +474%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Dates (Medjool)

0.36 mg

Broccoli (Raw) provides 97.0 mg vs 0.36 mg in Dates (Medjool) (+96.7 mg, +26850%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

Dates (Medjool)

251 mg5% DV

Broccoli (Raw) provides 929 mg vs 251 mg in Dates (Medjool) (+678 mg, +271%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

138 mg11% DV

Dates (Medjool)

23.0 mg2% DV

Broccoli (Raw) provides 138 mg vs 23.0 mg in Dates (Medjool) (+115 mg, +500%).

IronBroccoli (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

Dates (Medjool)

0.32 mg2% DV

Broccoli (Raw) provides 2.1 mg vs 0.32 mg in Dates (Medjool) (+1.8 mg, +562%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

Dates (Medjool)

19.4 mg5% DV

Broccoli (Raw) provides 61.7 mg vs 19.4 mg in Dates (Medjool) (+42.3 mg, +218%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

194 mg16% DV

Dates (Medjool)

22.3 mg2% DV

Broccoli (Raw) provides 194 mg vs 22.3 mg in Dates (Medjool) (+172 mg, +769%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

Dates (Medjool)

0.16 mg1% DV

Broccoli (Raw) provides 1.2 mg vs 0.16 mg in Dates (Medjool) (+1.0 mg, +661%).

Lipids1 nutrients

Saturated FatBroccoli (Raw) higher

Broccoli (Raw)

0.11 g1% DV

Dates (Medjool)

0.01 g

Broccoli (Raw) provides slightly more saturated fat (0.11 g vs 0.01 g).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of calories (energy) (300 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

24.9 g50% DV

Dates (Medjool)

2.0 g4% DV

Broccoli (Raw) provides 24.9 g vs 2.0 g in Dates (Medjool) (+22.9 g, +1172%).

CarbohydratesDates (Medjool) higher

Broccoli (Raw)

58.6 g21% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 58.6 g in Broccoli (Raw) (+22.4 g, +38%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Dates (Medjool)

7.2 g26% DV

Broccoli (Raw) provides 22.9 g vs 7.2 g in Dates (Medjool) (+15.7 g, +217%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

3.3 g4% DV

Dates (Medjool)

0.16 g

Broccoli (Raw) provides 3.3 g vs 0.16 g in Dates (Medjool) (+3.1 g, +1914%).

Total SugarsDates (Medjool) higher

Broccoli (Raw)

15.0 g30% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 15.0 g in Broccoli (Raw) (+56.8 g, +379%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Dates (Medjool)

0 mg

Broccoli (Raw) has higher vitamin c (787 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

273 µg30% DV

Dates (Medjool)

7.6 µg1% DV

Broccoli (Raw) provides 273 µg vs 7.6 µg in Dates (Medjool) (+266 µg, +3517%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Dates (Medjool)

0.05 mg

Broccoli (Raw) provides 6.9 mg vs 0.05 mg in Dates (Medjool) (+6.8 mg, +12640%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

Dates (Medjool)

2.9 µg2% DV

Broccoli (Raw) provides 896 µg vs 2.9 µg in Dates (Medjool) (+893 µg, +30631%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

Dates (Medjool)

16 µg4% DV

Broccoli (Raw) provides 556 µg vs 16 µg in Dates (Medjool) (+539 µg, +3330%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Dates (Medjool)

0.05 mg5% DV

Broccoli (Raw) provides 0.63 mg vs 0.05 mg in Dates (Medjool) (+0.57 mg, +1060%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Dates (Medjool)

0.06 mg5% DV

Broccoli (Raw) provides 1.0 mg vs 0.06 mg in Dates (Medjool) (+0.97 mg, +1493%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

Dates (Medjool)

1.7 mg11% DV

Broccoli (Raw) provides 5.6 mg vs 1.7 mg in Dates (Medjool) (+3.9 mg, +224%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Dates (Medjool)

0.87 mg17% DV

Broccoli (Raw) provides 5.1 mg vs 0.87 mg in Dates (Medjool) (+4.2 mg, +481%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Dates (Medjool)

0.27 mg16% DV

Broccoli (Raw) provides 1.5 mg vs 0.27 mg in Dates (Medjool) (+1.3 mg, +474%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Dates (Medjool)

0 µg

Both Broccoli (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

Dates (Medjool)

1.1 mg

Broccoli (Raw) provides 291 mg vs 1.1 mg in Dates (Medjool) (+290 mg, +26850%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Dates (Medjool)

752 mg16% DV

Broccoli (Raw) provides 2,787 mg vs 752 mg in Dates (Medjool) (+2,035 mg, +271%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

415 mg32% DV

Dates (Medjool)

69.1 mg5% DV

Broccoli (Raw) provides 415 mg vs 69.1 mg in Dates (Medjool) (+345 mg, +500%).

IronBroccoli (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

Dates (Medjool)

0.97 mg5% DV

Broccoli (Raw) provides 6.4 mg vs 0.97 mg in Dates (Medjool) (+5.5 mg, +562%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

185 mg44% DV

Dates (Medjool)

58.3 mg14% DV

Broccoli (Raw) provides 185 mg vs 58.3 mg in Dates (Medjool) (+127 mg, +218%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

582 mg47% DV

Dates (Medjool)

67.0 mg5% DV

Broccoli (Raw) provides 582 mg vs 67.0 mg in Dates (Medjool) (+515 mg, +769%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

Dates (Medjool)

0.48 mg4% DV

Broccoli (Raw) provides 3.6 mg vs 0.48 mg in Dates (Medjool) (+3.1 mg, +661%).

Lipids1 nutrients

Saturated FatBroccoli (Raw) higher

Broccoli (Raw)

0.34 g2% DV

Dates (Medjool)

0.03 g

Broccoli (Raw) provides 0.34 g vs 0.03 g in Dates (Medjool) (+0.31 g, +895%).

Broccoli (Raw) vs Dates (Medjool)

Broccoli (Raw)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary