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. Flank steak

Dates vs. Flank steak — In-Depth Nutrition Comparison

Compare

A recap on the differences between dates and flank steak

  • Dates are higher in fiber, yet flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than dates.
  • The amount of saturated fat in dates is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Dates, deglet noor and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Dates vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +93.5%
Contains more CopperCopper +151.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +2811.1%
Contains more IronIron +70.6%
Contains more ZincZinc +1589.7%
Contains more PhosphorusPhosphorus +238.7%
Contains more SeleniumSelenium +880%

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
3
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +111.1%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +477.9%
Contains more Vitamin B6Vitamin B6 +250.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1573%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Dates Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 2.45g 27.66g 50%
Selenium 3µg 29.4µg 48%
Zinc 0.29mg 4.9mg 42%
Vitamin B3 1.274mg 7.363mg 38%
Vitamin B6 0.165mg 0.579mg 32%
Fiber 8g 0g 32%
Cholesterol 0mg 79mg 26%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Phosphorus 62mg 210mg 21%
Choline 6.3mg 105.4mg 18%
Saturated fat 0.032g 3.395g 15%
Copper 0.206mg 0.082mg 14%
Fats 0.39g 8.23g 12%
Manganese 0.262mg 0.009mg 11%
Iron 1.02mg 1.74mg 9%
Potassium 656mg 339mg 9%
Monounsaturated fat 0.036g 3.317g 8%
Calories 282kcal 192kcal 5%
Vitamin B2 0.066mg 0.133mg 5%
Magnesium 43mg 23mg 5%
Folate 19µg 9µg 3%
Vitamin E 0.05mg 0.38mg 2%
Vitamin B1 0.052mg 0.075mg 2%
Calcium 39mg 20mg 2%
Sodium 2mg 56mg 2%
Polyunsaturated fat 0.019g 0.322g 2%
Vitamin B5 0.589mg 0.545mg 1%
Vitamin K 2.7µg 1.4µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Tryptophan 0.012mg 0.182mg 0%
Threonine 0.043mg 1.105mg 0%
Isoleucine 0.049mg 1.259mg 0%
Leucine 0.084mg 2.201mg 0%
Lysine 0.066mg 2.338mg 0%
Methionine 0.022mg 0.72mg 0%
Phenylalanine 0.05mg 1.093mg 0%
Valine 0.071mg 1.372mg 0%
Histidine 0.032mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2766.7%
Contains more ProteinProtein +1029%
Contains more FatsFats +2010.3%
Contains more WaterWater +212.6%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +9113.9%
Contains more Poly. FatPolyunsaturated fat +1594.7%

People also compare

Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.