Liver vs. Dates — In-Depth Nutrition Comparison
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How are liver and dates different?
- Liver is higher than dates in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
- Liver covers your daily need for vitamin B12, 778% more than dates.
- Dates have a higher glycemic index (42) than liver (0).
Pork, fresh, variety meats and by-products, liver, cooked, braised and Dates, deglet noor types were used in this article.
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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.
| Contains more IronIron | +1656.9% |
| Contains more CopperCopper | +207.8% |
| Contains more ZincZinc | +2217.2% |
| Contains more PhosphorusPhosphorus | +288.7% |
| Contains more ManganeseManganese | +14.5% |
| Contains more SeleniumSelenium | +2150% |
| Contains more MagnesiumMagnesium | +207.1% |
| Contains more CalciumCalcium | +290% |
| Contains more PotassiumPotassium | +337.3% |
| Contains less SodiumSodium | -95.9% |
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.
| Contains more Vitamin CVitamin C | +5800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +396.2% |
| Contains more Vitamin B2Vitamin B2 | +3227.3% |
| Contains more Vitamin B3Vitamin B3 | +562.1% |
| Contains more Vitamin B5Vitamin B5 | +710.5% |
| Contains more Vitamin B6Vitamin B6 | +245.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +757.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +962% |
| Contains more FatsFats | +1028.2% |
| Contains more WaterWater | +213.3% |
| Contains more CarbsCarbs | +1895.5% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1650% |
| Contains more Poly. FatPolyunsaturated fat | +5426.3% |
| Contains less Sat. FatSaturated fat | -97.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 0µg | 601% |
| Iron | 17.92mg | 1.02mg | 211% |
| Vitamin B2 | 2.196mg | 0.066mg | 164% |
| Cholesterol | 355mg | 0mg | 118% |
| Selenium | 67.5µg | 3µg | 117% |
| Vitamin B5 | 4.774mg | 0.589mg | 84% |
| Zinc | 6.72mg | 0.29mg | 58% |
| Copper | 0.634mg | 0.206mg | 48% |
| Protein | 26.02g | 2.45g | 47% |
| Vitamin B3 | 8.435mg | 1.274mg | 45% |
| Folate | 163µg | 19µg | 36% |
| Fiber | 0g | 8g | 32% |
| Vitamin B6 | 0.57mg | 0.165mg | 31% |
| Phosphorus | 241mg | 62mg | 26% |
| Vitamin C | 23.6mg | 0.4mg | 26% |
| Carbs | 3.76g | 75.03g | 24% |
| Fructose | 19.56g | 24% | |
| Vitamin B1 | 0.258mg | 0.052mg | 17% |
| Potassium | 150mg | 656mg | 15% |
| Magnesium | 14mg | 43mg | 7% |
| Polyunsaturated fat | 1.05g | 0.019g | 7% |
| Saturated fat | 1.41g | 0.032g | 6% |
| Calories | 165kcal | 282kcal | 6% |
| Fats | 4.4g | 0.39g | 6% |
| Calcium | 10mg | 39mg | 3% |
| Manganese | 0.3mg | 0.262mg | 2% |
| Sodium | 49mg | 2mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Monounsaturated fat | 0.63g | 0.036g | 1% |
| Net carbs | 3.76g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.366mg | 0.012mg | 0% |
| Threonine | 1.107mg | 0.043mg | 0% |
| Isoleucine | 1.32mg | 0.049mg | 0% |
| Leucine | 2.319mg | 0.084mg | 0% |
| Lysine | 2.007mg | 0.066mg | 0% |
| Methionine | 0.645mg | 0.022mg | 0% |
| Phenylalanine | 1.274mg | 0.05mg | 0% |
| Valine | 1.607mg | 0.071mg | 0% |
| Histidine | 0.708mg | 0.032mg | 0% |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.04g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
422%
12%
Minerals Daily Need Coverage Score
161%
29%
Comparison summary
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 42)
Which food is cheaper?
Liver is cheaper (difference - $1.7)
Which food is richer in minerals?
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.378g)