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  6. Dates vs. Seed

Dates vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Dates and Seed

  • Dates have less Phosphorus, Manganese, Fiber, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B1, and Vitamin B3 than Seed.
  • Seed covers your daily need of Phosphorus 114% more than Dates .

These are the specific foods used in this comparison Dates, deglet noor and Seeds, chia seeds, dried.

Infographic

Dates vs 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
Dates
2
:
8
Seed
Seed
Contains more Potassium +61.2%
Contains less Sodium -87.5%
Contains more Calcium +1517.9%
Contains more Iron +656.9%
Contains more Magnesium +679.1%
Contains more Phosphorus +1287.1%
Contains more Zinc +1479.3%
Contains more Copper +348.5%
Contains more Manganese +939.3%
Contains more Selenium +1740%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +61.2%
Contains less Sodium -87.5%
Contains more Calcium +1517.9%
Contains more Iron +656.9%
Contains more Magnesium +679.1%
Contains more Phosphorus +1287.1%
Contains more Zinc +1479.3%
Contains more Copper +348.5%
Contains more Manganese +939.3%
Contains more Selenium +1740%

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
Dates
4
:
7
Seed
Seed
Contains more Vitamin A +440%
Contains more Vitamin E +900%
Contains more Vitamin C +300%
Contains more Vitamin B1 +1092.3%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +593.1%
Contains more Folate +157.9%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +440%
Contains more Vitamin E +900%
Contains more Vitamin C +300%
Contains more Vitamin B1 +1092.3%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +593.1%
Contains more Folate +157.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Seed
Seed
Contains more Carbs +78.1%
Contains more Water +254%
Contains more Protein +575.1%
Contains more Fats +7782.1%
Contains more Other +200%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +78.1%
Contains more Water +254%
Contains more Protein +575.1%
Contains more Fats +7782.1%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Seed
Seed
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +6313.9%
Contains more Polyunsaturated fat +124452.6%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +6313.9%
Contains more Polyunsaturated fat +124452.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Seed Opinion
Net carbs 67.03g 7.72g Dates
Protein 2.45g 16.54g Seed
Fats 0.39g 30.74g Seed
Carbs 75.03g 42.12g Dates
Calories 282kcal 486kcal Seed
Fructose 19.56g Dates
Sugar 63.35g Seed
Fiber 8g 34.4g Seed
Calcium 39mg 631mg Seed
Iron 1.02mg 7.72mg Seed
Magnesium 43mg 335mg Seed
Phosphorus 62mg 860mg Seed
Potassium 656mg 407mg Dates
Sodium 2mg 16mg Dates
Zinc 0.29mg 4.58mg Seed
Copper 0.206mg 0.924mg Seed
Manganese 0.262mg 2.723mg Seed
Selenium 3µg 55.2µg Seed
Vitamin A 10IU 54IU Seed
Vitamin E 0.05mg 0.5mg Seed
Vitamin C 0.4mg 1.6mg Seed
Vitamin B1 0.052mg 0.62mg Seed
Vitamin B2 0.066mg 0.17mg Seed
Vitamin B3 1.274mg 8.83mg Seed
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg 49µg Seed
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.436mg Seed
Threonine 0.043mg 0.709mg Seed
Isoleucine 0.049mg 0.801mg Seed
Leucine 0.084mg 1.371mg Seed
Lysine 0.066mg 0.97mg Seed
Methionine 0.022mg 0.588mg Seed
Phenylalanine 0.05mg 1.016mg Seed
Valine 0.071mg 0.95mg Seed
Histidine 0.032mg 0.531mg Seed
Trans Fat 0g 0.14g Dates
Saturated Fat 0.032g 3.33g Dates
Monounsaturated Fat 0.036g 2.309g Seed
Polyunsaturated fat 0.019g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
Minerals Daily Need Coverage Score
29%
Dates
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 27)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 3.298g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.