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  6. Steelhead trout vs. Dates

Steelhead trout vs. Dates — In-Depth Nutrition Comparison

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How are steelhead trout and dates different?

  • Steelhead trout is richer in vitamin B12, vitamin D, selenium, phosphorus, and vitamin E, while dates are higher in fiber, copper, manganese, and potassium.
  • Steelhead trout covers your daily need for vitamin B12, 241% more than dates.
  • Dates are lower in cholesterol.
  • Dates have a higher glycemic index (42) than steelhead trout (0).

Steelhead trout, boiled, canned (Alaska Native) and Dates, deglet noor types were used in this article.

Infographic

Steelhead trout 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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Dates
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 +96.6%
Contains more PhosphorusPhosphorus +301.6%
Contains more SeleniumSelenium +766.7%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +79.7%
Contains more IronIron +59.4%
Contains more CopperCopper +255.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2281.8%

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.
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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Dates
Dates
9
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 +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Steelhead trout Dates DV% diff.
Vitamin B12 5.79µg 0µg 241%
Vitamin D 604IU 0IU 76%
Vitamin D 15.1µg 0µg 76%
Selenium 26µg 3µg 42%
Protein 21.11g 2.45g 37%
Fiber 0g 8g 32%
Phosphorus 249mg 62mg 27%
Carbs 0g 75.03g 25%
Fructose 0g 19.56g 24%
Cholesterol 59mg 0mg 20%
Copper 0.058mg 0.206mg 16%
Vitamin E 2.15mg 0.05mg 14%
Vitamin B6 0.165mg 13%
Fats 8.26g 0.39g 12%
Vitamin B5 0.589mg 12%
Manganese 0.011mg 0.262mg 11%
Potassium 365mg 656mg 9%
Vitamin B3 1.274mg 8%
Polyunsaturated fat 1.225g 0.019g 8%
Saturated fat 1.53g 0.032g 7%
Calories 159kcal 282kcal 6%
Iron 0.64mg 1.02mg 5%
Vitamin B2 0.066mg 5%
Folate 19µg 5%
Monounsaturated fat 2.223g 0.036g 5%
Sodium 118mg 2mg 5%
Vitamin B1 0.052mg 4%
Magnesium 25mg 43mg 4%
Zinc 0.57mg 0.29mg 3%
Vitamin A 20µg 0µg 2%
Vitamin K 0µg 2.7µg 2%
Calcium 30mg 39mg 1%
Choline 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%
Omega-3 - EPA 0.376g 0g N/A
Omega-3 - DHA 0.54g 0g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0g N/A
Omega-6 - Eicosadienoic acid 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 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 +761.6%
Contains more FatsFats +2017.9%
Contains more WaterWater +243.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 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 +6075%
Contains more Poly. FatPolyunsaturated fat +6347.4%
Contains less Sat. FatSaturated fat -97.9%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.