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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 has more Fiber, and Copper.
  • Beefsteak raw's daily need coverage for Vitamin B12 is 112% higher.

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
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.
Beefsteak raw
Beefsteak raw
4
:
6
Dates
Dates
Contains more Iron +96.1%
Contains more Phosphorus +254.8%
Contains more Zinc +1727.6%
Contains more Selenium +830%
Contains more Calcium +680%
Contains more Magnesium +72%
Contains more Potassium +74.9%
Contains less Sodium -96.4%
Contains more Copper +160.8%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +96.1%
Contains more Phosphorus +254.8%
Contains more Zinc +1727.6%
Contains more Selenium +830%
Contains more Calcium +680%
Contains more Magnesium +72%
Contains more Potassium +74.9%
Contains less Sodium -96.4%
Contains more Copper +160.8%

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.
Beefsteak raw
Beefsteak raw
6
:
6
Dates
Dates
Contains more Vitamin D +∞%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +175.8%
Contains more Vitamin B3 +296.2%
Contains more Vitamin B6 +229.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
Contains more Folate +533.3%
Contains more Vitamin K +80%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +175.8%
Contains more Vitamin B3 +296.2%
Contains more Vitamin B6 +229.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
Contains more Folate +533.3%
Contains more Vitamin K +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
3
:
2
Dates
Dates
Contains more Protein +772.7%
Contains more Fats +1274.4%
Contains more Water +255.2%
Contains more Carbs +∞%
Contains more Other +384.8%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Dates
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 Protein +772.7%
Contains more Fats +1274.4%
Contains more Water +255.2%
Contains more Carbs +∞%
Contains more Other +384.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +6438.9%
Contains more Polyunsaturated fat +894.7%
Contains less Saturated Fat -98.3%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +6438.9%
Contains more Polyunsaturated fat +894.7%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Dates
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Dates Opinion
Net carbs 0g 67.03g Dates
Protein 21.38g 2.45g Beefsteak raw
Fats 5.36g 0.39g Beefsteak raw
Carbs 0g 75.03g Dates
Calories 134kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 0g 63.35g Beefsteak raw
Fiber 0g 8g Dates
Calcium 5mg 39mg Dates
Iron 2mg 1.02mg Beefsteak raw
Magnesium 25mg 43mg Dates
Phosphorus 220mg 62mg Beefsteak raw
Potassium 375mg 656mg Dates
Sodium 55mg 2mg Dates
Zinc 5.3mg 0.29mg Beefsteak raw
Copper 0.079mg 0.206mg Dates
Manganese 0.262mg Dates
Selenium 27.9µg 3µg Beefsteak raw
Vitamin A 6IU 10IU Dates
Vitamin A RAE 2µg 0µg Beefsteak raw
Vitamin E 0.05mg Dates
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.075mg 0.052mg Beefsteak raw
Vitamin B2 0.182mg 0.066mg Beefsteak raw
Vitamin B3 5.048mg 1.274mg Beefsteak raw
Vitamin B5 0.589mg Dates
Vitamin B6 0.543mg 0.165mg Beefsteak raw
Folate 3µg 19µg Dates
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 2.7µg Dates
Tryptophan 0.262mg 0.012mg Beefsteak raw
Threonine 1.099mg 0.043mg Beefsteak raw
Isoleucine 1.09mg 0.049mg Beefsteak raw
Leucine 2.011mg 0.084mg Beefsteak raw
Lysine 2.247mg 0.066mg Beefsteak raw
Methionine 0.621mg 0.022mg Beefsteak raw
Phenylalanine 0.931mg 0.05mg Beefsteak raw
Valine 1.152mg 0.071mg Beefsteak raw
Histidine 0.868mg 0.032mg Beefsteak raw
Cholesterol 67mg 0mg Dates
Trans Fat 0.253g 0g Dates
Saturated Fat 1.875g 0.032g Dates
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 0.036g Beefsteak raw
Polyunsaturated fat 0.189g 0.019g Beefsteak raw
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g 0g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Beefsteak raw
12%
Dates
Minerals Daily Need Coverage Score
55%
Beefsteak raw
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 1.843g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 42)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.