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  6. Ground beef vs. Dates

Ground beef vs. Dates — In-Depth Nutrition Comparison

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Important differences between ground beef and dates

  • Ground beef has more vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus; however, dates have more fiber and copper.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Dates have a higher glycemic index than ground beef.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Dates, deglet noor.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 +122.5%
Contains more ZincZinc +1913.8%
Contains more PhosphorusPhosphorus +167.7%
Contains more SeleniumSelenium +536.7%
Contains more MagnesiumMagnesium +152.9%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +172.2%
Contains more CopperCopper +160.8%
Contains less SodiumSodium -97.3%
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +216%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1061.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +15%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Ground beef Dates DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.29mg 50%
Protein 23.87g 2.45g 43%
Fiber 0g 8g 32%
Selenium 19.1µg 3µg 29%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.032g 27%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Fats 15.37g 0.39g 23%
Monounsaturated fat 7.322g 0.036g 18%
Vitamin B3 4.026mg 1.274mg 17%
Iron 2.27mg 1.02mg 16%
Phosphorus 166mg 62mg 15%
Copper 0.079mg 0.206mg 14%
Choline 73.2mg 6.3mg 12%
Potassium 241mg 656mg 12%
Manganese 0.009mg 0.262mg 11%
Vitamin B6 0.311mg 0.165mg 11%
Vitamin B2 0.171mg 0.066mg 8%
Magnesium 17mg 43mg 6%
Sodium 73mg 2mg 3%
Folate 7µg 19µg 3%
Polyunsaturated fat 0.408g 0.019g 3%
Calories 241kcal 282kcal 2%
Vitamin B5 0.512mg 0.589mg 2%
Calcium 33mg 39mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 63.35g N/A
Vitamin E 0.12mg 0.05mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B1 0.051mg 0.052mg 0%
Vitamin K 2.9µg 2.7µg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.012mg 0%
Threonine 0.923mg 0.043mg 0%
Isoleucine 1.055mg 0.049mg 0%
Leucine 1.861mg 0.084mg 0%
Lysine 1.976mg 0.066mg 0%
Methionine 0.614mg 0.022mg 0%
Phenylalanine 0.931mg 0.05mg 0%
Valine 1.172mg 0.071mg 0%
Histidine 0.775mg 0.032mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Dates
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 +874.3%
Contains more FatsFats +3841%
Contains more WaterWater +184.3%
Contains more OtherOther +49.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +20238.9%
Contains more Poly. FatPolyunsaturated fat +2047.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.