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Dates vs. Poppy seed — In-Depth Nutrition Comparison

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Significant differences between dates and poppy seed

  • The amount of manganese, copper, calcium, phosphorus, iron, magnesium, zinc, vitamin B1, and fiber in poppy seed is higher than in dates.
  • Poppy seed covers your daily manganese needs 280% more than dates.
  • Dates contain less saturated fat.
  • Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of poppy seed is 5.

Specific food types used in this comparison are Dates, deglet noor and Spices, poppy seed.

Infographic

Dates vs Poppy seed 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.
Dates
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +707%
Contains more CalciumCalcium +3587.2%
Contains more IronIron +856.9%
Contains more CopperCopper +689.8%
Contains more ZincZinc +2624.1%
Contains more PhosphorusPhosphorus +1303.2%
Contains more ManganeseManganese +2459.9%
Contains more SeleniumSelenium +350%
~equal in Potassium ~719mg

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.
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%
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +3440%
Contains more Vitamin B1Vitamin B1 +1542.3%
Contains more Vitamin B2Vitamin B2 +51.5%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more FolateFolate +331.6%
Contains more CholineCholine +39.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more CarbsCarbs +166.7%
Contains more WaterWater +245%
Contains more ProteinProtein +634.3%
Contains more FatsFats +10556.4%
Contains more OtherOther +298.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +16516.7%
Contains more Poly. FatPolyunsaturated fat +150263.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +923.2%
Contains more GlucoseGlucose +5270.3%
Contains more FructoseFructose +6644.8%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Poppy seed
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Poppy seed DV% diff.
Manganese 0.262mg 6.707mg 280%
Polyunsaturated fat 0.019g 28.569g 190%
Copper 0.206mg 1.627mg 158%
Calcium 39mg 1438mg 140%
Phosphorus 62mg 870mg 115%
Iron 1.02mg 9.76mg 109%
Magnesium 43mg 347mg 72%
Zinc 0.29mg 7.9mg 69%
Vitamin B1 0.052mg 0.854mg 67%
Fats 0.39g 41.56g 63%
Fiber 8g 19.5g 46%
Protein 2.45g 17.99g 31%
Fructose 19.56g 0.29g 24%
Saturated fat 0.032g 4.517g 20%
Selenium 3µg 13.5µg 19%
Carbs 75.03g 28.13g 16%
Folate 19µg 82µg 16%
Monounsaturated fat 0.036g 5.982g 15%
Calories 282kcal 525kcal 12%
Vitamin E 0.05mg 1.77mg 11%
Vitamin B6 0.165mg 0.247mg 6%
Vitamin B5 0.589mg 0.324mg 5%
Vitamin B2 0.066mg 0.1mg 3%
Vitamin B3 1.274mg 0.896mg 2%
Potassium 656mg 719mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin C 0.4mg 1mg 1%
Sodium 2mg 26mg 1%
Net carbs 67.03g 8.63g N/A
Sugar 63.35g 2.99g N/A
Choline 6.3mg 8.8mg 0%
Tryptophan 0.012mg 0.184mg 0%
Threonine 0.043mg 0.686mg 0%
Isoleucine 0.049mg 0.819mg 0%
Leucine 0.084mg 1.321mg 0%
Lysine 0.066mg 0.952mg 0%
Methionine 0.022mg 0.502mg 0%
Phenylalanine 0.05mg 0.758mg 0%
Valine 0.071mg 1.095mg 0%
Histidine 0.032mg 0.471mg 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Poppy seed
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
12%
Dates
33%
Poppy seed
Minerals Daily Need Coverage Score
29%
Dates
319%
Poppy seed

Comparison summary

Which food is lower in Sugar?
Poppy seed
Poppy seed is lower in Sugar (difference - 60.36g)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is richer in vitamins?
Poppy seed
Poppy seed is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.485g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.