Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef Liver raw
  5. Compare
  6. Beef Liver raw vs. Dates

Beef Liver raw vs. Dates — In-Depth Nutrition Comparison

Compare

Important differences between beef Liver raw and dates

  • Dates have less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, raw and Dates, deglet noor.

Infographic

Beef Liver raw vs Dates infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more IronIron +380.4%
Contains more CopperCopper +4635.4%
Contains more ZincZinc +1279.3%
Contains more PhosphorusPhosphorus +524.2%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +1223.3%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +109.6%
Contains less SodiumSodium -97.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Dates
Dates
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +263.5%
Contains more Vitamin B2Vitamin B2 +4074.2%
Contains more Vitamin B3Vitamin B3 +934.1%
Contains more Vitamin B5Vitamin B5 +1117.8%
Contains more Vitamin B6Vitamin B6 +556.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14.8%
Contains more FolateFolate +1426.3%
Contains more CholineCholine +5190.5%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Dates DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.206mg 1061%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.066mg 207%
Vitamin B5 7.173mg 0.589mg 132%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1.274mg 74%
Vitamin B6 1.083mg 0.165mg 71%
Folate 290µg 19µg 68%
Selenium 39.7µg 3µg 67%
Choline 333.3mg 6.3mg 59%
Iron 4.9mg 1.02mg 49%
Phosphorus 387mg 62mg 46%
Protein 20.36g 2.45g 36%
Zinc 4mg 0.29mg 34%
Fiber 0g 8g 32%
Carbs 3.89g 75.03g 24%
Fructose 19.56g 24%
Vitamin B1 0.189mg 0.052mg 11%
Potassium 313mg 656mg 10%
Calories 135kcal 282kcal 7%
Magnesium 18mg 43mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.032g 5%
Fats 3.63g 0.39g 5%
Polyunsaturated fat 0.465g 0.019g 3%
Sodium 69mg 2mg 3%
Calcium 5mg 39mg 3%
Manganese 0.31mg 0.262mg 2%
Vitamin E 0.38mg 0.05mg 2%
Vitamin C 1.3mg 0.4mg 1%
Monounsaturated fat 0.479g 0.036g 1%
Net carbs 3.89g 67.03g N/A
Sugar 0g 63.35g N/A
Vitamin K 3.1µg 2.7µg 0%
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.012mg 0%
Threonine 0.869mg 0.043mg 0%
Isoleucine 0.967mg 0.049mg 0%
Leucine 1.91mg 0.084mg 0%
Lysine 1.607mg 0.066mg 0%
Methionine 0.543mg 0.022mg 0%
Phenylalanine 1.084mg 0.05mg 0%
Valine 1.26mg 0.071mg 0%
Histidine 0.629mg 0.032mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +731%
Contains more FatsFats +830.8%
Contains more WaterWater +244.9%
Contains more CarbsCarbs +1828.8%
Contains more OtherOther +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +1230.6%
Contains more Poly. FatPolyunsaturated fat +2347.4%
Contains less Sat. FatSaturated fat -97.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.