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Goat vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between goat and dates?

  • Goat is richer in vitamin B12, zinc, vitamin B2, iron, phosphorus, choline, vitamin B3, and selenium, while dates are higher in fiber.
  • Goat's daily need coverage for vitamin B12 is 50% higher.
  • Dates have a higher glycemic index (42) than goat (0).

We used Game meat, goat, cooked, roasted and Dates, deglet noor types in this comparison.

Infographic

Goat vs Dates 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.
Goat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Dates
5
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 +265.7%
Contains more CopperCopper +47.1%
Contains more ZincZinc +1717.2%
Contains more PhosphorusPhosphorus +224.2%
Contains more SeleniumSelenium +293.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +62%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +523.8%

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.
Goat
6
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Dates
5
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 +580%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +824.2%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1588.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +280%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
4
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
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
Contains more ProteinProtein +1006.1%
Contains more FatsFats +676.9%
Contains more WaterWater +232.2%
Contains more CarbsCarbs +∞%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
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 +3677.8%
Contains more Poly. FatPolyunsaturated fat +1110.5%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat Dates DV% diff.
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 2.45g 49%
Zinc 5.27mg 0.29mg 45%
Vitamin B2 0.61mg 0.066mg 42%
Iron 3.73mg 1.02mg 34%
Fiber 0g 8g 32%
Carbs 0g 75.03g 25%
Cholesterol 75mg 0mg 25%
Fructose 19.56g 24%
Phosphorus 201mg 62mg 20%
Choline 106.4mg 6.3mg 18%
Vitamin B3 3.95mg 1.274mg 17%
Selenium 11.8µg 3µg 16%
Vitamin B6 0mg 0.165mg 13%
Vitamin B5 0.589mg 12%
Copper 0.303mg 0.206mg 11%
Magnesium 0mg 43mg 10%
Manganese 0.042mg 0.262mg 10%
Potassium 405mg 656mg 7%
Calories 143kcal 282kcal 7%
Fats 3.03g 0.39g 4%
Folate 5µg 19µg 4%
Sodium 86mg 2mg 4%
Saturated fat 0.93g 0.032g 4%
Monounsaturated fat 1.36g 0.036g 3%
Vitamin B1 0.09mg 0.052mg 3%
Calcium 17mg 39mg 2%
Vitamin E 0.34mg 0.05mg 2%
Vitamin K 1.2µg 2.7µg 1%
Polyunsaturated fat 0.23g 0.019g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.403mg 0.012mg 0%
Threonine 1.29mg 0.043mg 0%
Isoleucine 1.371mg 0.049mg 0%
Leucine 2.258mg 0.084mg 0%
Lysine 2.016mg 0.066mg 0%
Methionine 0.726mg 0.022mg 0%
Phenylalanine 0.941mg 0.05mg 0%
Valine 1.452mg 0.071mg 0%
Histidine 0.565mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Dates
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
35%
Goat
12%
Dates
Minerals Daily Need Coverage Score
59%
Goat
29%
Dates

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 84mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.898g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.
Which food is richer in vitamins?
?
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.