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  6. Flank steak vs. Dates

Flank steak vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between flank steak and dates

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

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

Infographic

Flank steak vs Dates 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.
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%
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%
Contains more IronIron +70.6%
Contains more ZincZinc +1589.7%
Contains more PhosphorusPhosphorus +238.7%
Contains more SeleniumSelenium +880%
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%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +111.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.589mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
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
Contains more ProteinProtein +1029%
Contains more FatsFats +2010.3%
Contains more WaterWater +212.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.6g

Fat Type Comparison

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

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.