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Dates vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between dates and beef broiled

  • Dates are higher in fiber, yet beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, iron, phosphorus, and vitamin B6.
  • Beef broiled covers your daily vitamin B12 needs 110% more than dates.
  • The amount of saturated fat in dates is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Dates, deglet noor and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Dates vs Beef broiled 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +106.3%
Contains more CopperCopper +142.4%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +2083.3%
Contains more IronIron +154.9%
Contains more ZincZinc +2075.9%
Contains more PhosphorusPhosphorus +219.4%
Contains more SeleniumSelenium +616.7%

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
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 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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +322.1%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1207.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +135.3%
Contains more ProteinProtein +958.4%
Contains more FatsFats +3851.3%
Contains more WaterWater +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +18422.2%
Contains more Poly. FatPolyunsaturated fat +2447.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Zinc 0.29mg 6.31mg 55%
Protein 2.45g 25.93g 47%
Selenium 3µg 21.5µg 34%
Fiber 8g 0g 32%
Cholesterol 0mg 88mg 29%
Saturated fat 0.032g 5.895g 27%
Vitamin B3 1.274mg 5.378mg 26%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Fats 0.39g 15.41g 23%
Iron 1.02mg 2.6mg 20%
Phosphorus 62mg 198mg 19%
Vitamin B6 0.165mg 0.382mg 17%
Monounsaturated fat 0.036g 6.668g 17%
Choline 6.3mg 82.4mg 14%
Copper 0.206mg 0.085mg 13%
Manganese 0.262mg 0.012mg 11%
Potassium 656mg 318mg 10%
Vitamin B2 0.066mg 0.176mg 8%
Magnesium 43mg 21mg 5%
Sodium 2mg 72mg 3%
Folate 19µg 9µg 3%
Polyunsaturated fat 0.019g 0.484g 3%
Calcium 39mg 18mg 2%
Calories 282kcal 250kcal 2%
Vitamin K 2.7µg 1.2µg 1%
Vitamin B5 0.589mg 0.658mg 1%
Vitamin B1 0.052mg 0.046mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 63.35g 0g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.05mg 0.12mg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.012mg 0.094mg 0%
Threonine 0.043mg 0.72mg 0%
Isoleucine 0.049mg 0.822mg 0%
Leucine 0.084mg 1.45mg 0%
Lysine 0.066mg 1.54mg 0%
Methionine 0.022mg 0.478mg 0%
Phenylalanine 0.05mg 0.725mg 0%
Valine 0.071mg 0.914mg 0%
Histidine 0.032mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Beef broiled
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Dates
51%
Beef broiled
Minerals Daily Need Coverage Score
29%
Dates
56%
Beef broiled

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 5.863g)
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Beef broiled
Beef broiled is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.