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

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

Compare

Important differences between dates and beef Liver raw

  • 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 Dates, deglet noor and Beef, variety meats, and by-products, liver, raw.

Infographic

Dates vs Beef Liver raw 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.
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%
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%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +109.6%
Contains less SodiumSodium -97.1%
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%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +1828.8%
Contains more OtherOther +22.1%
Contains more ProteinProtein +731%
Contains more FatsFats +830.8%
Contains more WaterWater +244.9%

Fat Type Comparison

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

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