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Dates vs. Pork — In-Depth Nutrition Comparison

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How are dates and pork different?

  • Dates are higher in fiber; however, pork is richer in selenium, vitamin B1, vitamin B12, phosphorus, vitamin B3, vitamin B6, and vitamin B2.
  • Daily need coverage for selenium for pork is 77% higher.
  • Dates have less saturated fat.
  • Pork has a lower glycemic index (0) than dates (42).

Dates, deglet noor and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Dates vs Pork 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
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%
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +53.6%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +55.1%
Contains more IronIron +17.2%
Contains more CopperCopper +182.2%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2811.1%
Contains more ZincZinc +724.1%
Contains more PhosphorusPhosphorus +296.8%
Contains more SeleniumSelenium +1410%

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
2
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%
Pork
11
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1586.5%
Contains more Vitamin B2Vitamin B2 +386.4%
Contains more Vitamin B3Vitamin B3 +295.4%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1390.5%

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
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +79.8%
Contains more ProteinProtein +1015.1%
Contains more FatsFats +3469.2%
Contains more WaterWater +181.9%

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +17094.4%
Contains more Poly. FatPolyunsaturated fat +6215.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Pork DV% diff.
Selenium 3µg 45.3µg 77%
Vitamin B1 0.052mg 0.877mg 69%
Protein 2.45g 27.32g 50%
Fiber 8g 0g 32%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Phosphorus 62mg 246mg 26%
Carbs 75.03g 0g 25%
Saturated fat 0.032g 5.23g 24%
Vitamin B3 1.274mg 5.037mg 24%
Fructose 19.56g 24%
Vitamin B6 0.165mg 0.464mg 23%
Fats 0.39g 13.92g 21%
Vitamin B2 0.066mg 0.321mg 20%
Zinc 0.29mg 2.39mg 19%
Choline 6.3mg 93.9mg 16%
Copper 0.206mg 0.073mg 15%
Monounsaturated fat 0.036g 6.19g 15%
Manganese 0.262mg 0.009mg 11%
Polyunsaturated fat 0.019g 1.2g 8%
Potassium 656mg 423mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 7%
Magnesium 43mg 28mg 4%
Folate 19µg 5µg 4%
Sodium 2mg 62mg 3%
Vitamin K 2.7µg 0µg 2%
Iron 1.02mg 0.87mg 2%
Calories 282kcal 242kcal 2%
Vitamin B5 0.589mg 0.698mg 2%
Vitamin E 0.05mg 0.29mg 2%
Calcium 39mg 19mg 2%
Vitamin C 0.4mg 0.6mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.012mg 0.338mg 0%
Threonine 0.043mg 1.234mg 0%
Isoleucine 0.049mg 1.26mg 0%
Leucine 0.084mg 2.177mg 0%
Lysine 0.066mg 2.446mg 0%
Methionine 0.022mg 0.712mg 0%
Phenylalanine 0.05mg 1.086mg 0%
Valine 0.071mg 1.473mg 0%
Histidine 0.032mg 1.067mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pork
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
54%
Pork
Minerals Daily Need Coverage Score
29%
Dates
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 42)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 5.198g)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.