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  6. Dates vs. Halibut raw

Dates vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on the differences between dates and halibut raw

  • Dates are higher in fiber, copper, and potassium, yet halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Halibut raw covers your daily vitamin D needs 183% more than dates.
  • The amount of saturated fat in dates is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Dates, deglet noor and Fish, halibut, Greenland, raw.

Infographic

Dates vs Halibut 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
7
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +144.8%
Contains more IronIron +54.5%
Contains more CopperCopper +586.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +2083.3%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +164.5%
Contains more SeleniumSelenium +1116.7%

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
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +881%

All nutrients comparison - raw data values

Nutrient Dates Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 3µg 36.5µg 61%
Vitamin B12 0µg 1µg 42%
Fiber 8g 0g 32%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Protein 2.45g 14.37g 24%
Monounsaturated fat 0.036g 8.378g 21%
Fats 0.39g 13.84g 21%
Vitamin B6 0.165mg 0.42mg 20%
Copper 0.206mg 0.03mg 20%
Phosphorus 62mg 164mg 15%
Cholesterol 0mg 46mg 15%
Saturated fat 0.032g 2.419g 11%
Potassium 656mg 268mg 11%
Manganese 0.262mg 0.012mg 11%
Choline 6.3mg 61.8mg 10%
Polyunsaturated fat 0.019g 1.367g 9%
Vitamin B5 0.589mg 0.25mg 7%
Iron 1.02mg 0.66mg 5%
Folate 19µg 1µg 5%
Calories 282kcal 186kcal 5%
Vitamin E 0.05mg 0.73mg 5%
Magnesium 43mg 26mg 4%
Calcium 39mg 3mg 4%
Sodium 2mg 80mg 3%
Vitamin A 0µg 14µg 2%
Vitamin K 2.7µg 0.1µg 2%
Vitamin B2 0.066mg 0.08mg 1%
Vitamin B3 1.274mg 1.5mg 1%
Zinc 0.29mg 0.4mg 1%
Vitamin B1 0.052mg 0.06mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Tryptophan 0.012mg 0.161mg 0%
Threonine 0.043mg 0.63mg 0%
Isoleucine 0.049mg 0.662mg 0%
Leucine 0.084mg 1.168mg 0%
Lysine 0.066mg 1.32mg 0%
Methionine 0.022mg 0.425mg 0%
Phenylalanine 0.05mg 0.561mg 0%
Valine 0.071mg 0.74mg 0%
Histidine 0.032mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +486.5%
Contains more FatsFats +3448.7%
Contains more WaterWater +242.3%
~equal in Other ~1.52g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +23172.2%
Contains more Poly. FatPolyunsaturated fat +7094.7%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.