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  6. Dates vs. Beefsteak raw

Dates vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between dates and beefsteak raw

  • Dates have more fiber and copper, while beefsteak raw has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, phosphorus, and iron.
  • 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 Dates, deglet noor and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

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

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
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 +∞%

All nutrients comparison - raw data values

Nutrient Dates Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Zinc 0.29mg 5.3mg 46%
Selenium 3µg 27.9µg 45%
Protein 2.45g 21.38g 38%
Fiber 8g 0g 32%
Vitamin B6 0.165mg 0.543mg 29%
Carbs 75.03g 0g 25%
Vitamin B3 1.274mg 5.048mg 24%
Fructose 19.56g 24%
Phosphorus 62mg 220mg 23%
Cholesterol 0mg 67mg 22%
Copper 0.206mg 0.079mg 14%
Vitamin B5 0.589mg 12%
Iron 1.02mg 2mg 12%
Manganese 0.262mg 11%
Vitamin B2 0.066mg 0.182mg 9%
Potassium 656mg 375mg 8%
Saturated fat 0.032g 1.875g 8%
Fats 0.39g 5.36g 8%
Calories 282kcal 134kcal 7%
Monounsaturated fat 0.036g 2.354g 6%
Folate 19µg 3µg 4%
Magnesium 43mg 25mg 4%
Calcium 39mg 5mg 3%
Vitamin B1 0.052mg 0.075mg 2%
Sodium 2mg 55mg 2%
Polyunsaturated fat 0.019g 0.189g 1%
Choline 6.3mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 2.7µg 1.5µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 63.35g 0g N/A
Vitamin E 0.05mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.012mg 0.262mg 0%
Threonine 0.043mg 1.099mg 0%
Isoleucine 0.049mg 1.09mg 0%
Leucine 0.084mg 2.011mg 0%
Lysine 0.066mg 2.247mg 0%
Methionine 0.022mg 0.621mg 0%
Phenylalanine 0.05mg 0.931mg 0%
Valine 0.071mg 1.152mg 0%
Histidine 0.032mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +384.8%
Contains more ProteinProtein +772.7%
Contains more FatsFats +1274.4%
Contains more WaterWater +255.2%

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

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