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Pork vs. Dates — In-Depth Nutrition Comparison

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How are pork and dates different?

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

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

Infographic

Pork 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.
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%
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%
Contains more ZincZinc +724.1%
Contains more PhosphorusPhosphorus +296.8%
Contains more SeleniumSelenium +1410%
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%

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.
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%
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%
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%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +17094.4%
Contains more Poly. FatPolyunsaturated fat +6215.8%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
54%
Pork
12%
Dates
Minerals Daily Need Coverage Score
55%
Pork
29%
Dates

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.