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Dates vs. Jerky — In-Depth Nutrition Comparison

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How are dates and jerky different?

  • Dates are higher in fiber; however, jerky is richer in zinc, iron, phosphorus, vitamin B12, folate, and choline.
  • Daily need coverage for sodium for jerky is 90% higher.
  • Dates contain 4 times more fiber than jerky. While dates contain 8g of fiber, jerky contains only 1.8g.
  • Dates have less saturated fat.
  • Jerky has a lower glycemic index (0) than dates (42).

Dates, deglet noor and Snacks, beef jerky, chopped and formed are the varieties used in this article.

Infographic

Dates vs Jerky infographic
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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
3
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%
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +95%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +136%
Contains more MagnesiumMagnesium +18.6%
Contains more IronIron +431.4%
Contains more CopperCopper +10.2%
Contains more ZincZinc +2696.6%
Contains more PhosphorusPhosphorus +556.5%
Contains more SeleniumSelenium +256.7%
~equal in Potassium ~597mg

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
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%
Jerky
8
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +261.3%
Contains more Vitamin KVitamin K +17.4%
Contains more Vitamin EVitamin E +880%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +196.2%
Contains more Vitamin B2Vitamin B2 +115.2%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +605.3%
Contains more CholineCholine +1631.7%
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.179mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +582.1%
Contains more ProteinProtein +1255.1%
Contains more FatsFats +6464.1%
Contains more WaterWater +13.8%
Contains more OtherOther +327.5%

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
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +31302.8%
Contains more Poly. FatPolyunsaturated fat +5221.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Jerky DV% diff.
Sodium 2mg 2081mg 90%
Zinc 0.29mg 8.11mg 71%
Protein 2.45g 33.2g 62%
Iron 1.02mg 5.42mg 55%
Phosphorus 62mg 407mg 49%
Saturated fat 0.032g 10.85g 49%
Vitamin B12 0µg 0.99µg 41%
Fats 0.39g 25.6g 39%
Folate 19µg 134µg 29%
Monounsaturated fat 0.036g 11.305g 28%
Fiber 8g 1.8g 25%
Fructose 19.56g 24%
Carbs 75.03g 11g 21%
Choline 6.3mg 109.1mg 19%
Cholesterol 0mg 48mg 16%
Selenium 3µg 10.7µg 14%
Vitamin B5 0.589mg 0.163mg 9%
Vitamin B1 0.052mg 0.154mg 9%
Manganese 0.262mg 0.111mg 7%
Polyunsaturated fat 0.019g 1.011g 7%
Calories 282kcal 410kcal 6%
Vitamin B2 0.066mg 0.142mg 6%
Vitamin B3 1.274mg 1.732mg 3%
Vitamin E 0.05mg 0.49mg 3%
Copper 0.206mg 0.227mg 2%
Calcium 39mg 20mg 2%
Potassium 656mg 597mg 2%
Magnesium 43mg 51mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B6 0.165mg 0.179mg 1%
Vitamin D 0IU 11IU 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 9.2g N/A
Sugar 63.35g 9g N/A
Vitamin K 2.7µg 2.3µg 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Jerky
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Jerky
Minerals Daily Need Coverage Score
29%
Dates
111%
Jerky

Comparison summary

Which food is lower in Sugar?
Jerky
Jerky is lower in Sugar (difference - 54.35g)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2079mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 10.818g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.