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  6. Beefsteak raw vs. Dates

Beefsteak raw vs. Dates — In-Depth Nutrition Comparison

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Differences between beefsteak raw and dates

  • Beefsteak raw has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, phosphorus, and iron, while dates have more fiber and copper.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of dates is 42.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Dates, deglet noor.

Infographic

Beefsteak raw vs Dates infographic
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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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Dates
Dates
6
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 +96.1%
Contains more ZincZinc +1727.6%
Contains more PhosphorusPhosphorus +254.8%
Contains more SeleniumSelenium +830%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +74.9%
Contains more CopperCopper +160.8%
Contains less SodiumSodium -96.4%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Dates
Dates
6
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +175.8%
Contains more Vitamin B3Vitamin B3 +296.2%
Contains more Vitamin B6Vitamin B6 +229.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +533.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Dates DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.29mg 46%
Selenium 27.9µg 3µg 45%
Protein 21.38g 2.45g 38%
Fiber 0g 8g 32%
Vitamin B6 0.543mg 0.165mg 29%
Carbs 0g 75.03g 25%
Vitamin B3 5.048mg 1.274mg 24%
Fructose 19.56g 24%
Phosphorus 220mg 62mg 23%
Cholesterol 67mg 0mg 22%
Copper 0.079mg 0.206mg 14%
Vitamin B5 0.589mg 12%
Iron 2mg 1.02mg 12%
Manganese 0.262mg 11%
Vitamin B2 0.182mg 0.066mg 9%
Potassium 375mg 656mg 8%
Saturated fat 1.875g 0.032g 8%
Fats 5.36g 0.39g 8%
Calories 134kcal 282kcal 7%
Monounsaturated fat 2.354g 0.036g 6%
Folate 3µg 19µg 4%
Magnesium 25mg 43mg 4%
Calcium 5mg 39mg 3%
Vitamin B1 0.075mg 0.052mg 2%
Sodium 55mg 2mg 2%
Polyunsaturated fat 0.189g 0.019g 1%
Choline 6.3mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 2.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 63.35g N/A
Vitamin E 0.05mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.012mg 0%
Threonine 1.099mg 0.043mg 0%
Isoleucine 1.09mg 0.049mg 0%
Leucine 2.011mg 0.084mg 0%
Lysine 2.247mg 0.066mg 0%
Methionine 0.621mg 0.022mg 0%
Phenylalanine 0.931mg 0.05mg 0%
Valine 1.152mg 0.071mg 0%
Histidine 0.868mg 0.032mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +772.7%
Contains more FatsFats +1274.4%
Contains more WaterWater +255.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +384.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +6438.9%
Contains more Poly. FatPolyunsaturated fat +894.7%
Contains less Sat. FatSaturated fat -98.3%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.