Beef vs. Dates
Nutrition comparison of Cooked Beef and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and dates:
- Both dates and beef are high in calories and potassium.
- Beef has more riboflavin, niacin and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and beef are high in calories. is very similar to date for calories - date has 277 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Beef has a macronutrient ratio of 38:0:62 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Dates | |
|---|---|---|
| Protein | 38% | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and beef has less carbohydrates than date - date has 75g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than beef - date has 6.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Date is high in sugar and beef has less sugar than date - date has 66.5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 13 times more protein than date - date has 1.8g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and date has less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Date has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Dates and beef contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.
Vitamin D
Beef and dates contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Beef and dates contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and beef contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin and Vitamin B12. Both beef and dates contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Beef | Dates | |
|---|---|---|
| Thiamin | 0.051 MG | 0.05 MG |
| Riboflavin | 0.176 MG | 0.06 MG |
| Niacin | 4.537 MG | 1.61 MG |
| Pantothenic acid | 0.658 MG | 0.805 MG |
| Vitamin B6 | 0.336 MG | 0.249 MG |
| Folate | 11 UG | 15 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 83% more calcium than beef - date has 64mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Beef is a great source of iron and it has 150% more iron than date - date has 0.9mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both dates and beef are high in potassium. Date has 153% more potassium than beef - date has 696mg of potassium per 100 grams and beef has 275mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or beef contain more calories in 100 grams?Both dates and beef are high in calories. is quite similar to date for calories - date has 277 calories in 100g and beef has 277 calories.
Is dates or beef better for protein?
Beef is a fantastic source of protein and it has 13 times more protein than date - date has 1.8g of protein per 100 grams and beef has 25.4g of protein.
Does dates or beef have more carbohydrates?
By weight, date is high in carbohydrates and beef has fewer carbohydrates than date - date has 75g of carbs for 100g and beef has no carbs..
Does dates or beef contain more calcium?
Date is a rich source of calcium and it has 80% more calcium than beef - date has 64mg of calcium in 100 grams and beef has 35mg of calcium.
Does dates or beef contain more potassium?
Both dates and beef are high in potassium. Date has 150% more potassium than beef - date has 696mg of potassium in 100 grams and beef has 275mg of potassium.