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Dates vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between dates and sunflower seeds

  • Dates have less vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than dates.
  • The glycemic index of dates is higher.

These are the specific foods used in this comparison Dates, deglet noor and Seeds, sunflower seed kernels, dried.

Infographic

Dates vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +100%
Contains more IronIron +414.7%
Contains more CopperCopper +773.8%
Contains more ZincZinc +1624.1%
Contains more PhosphorusPhosphorus +964.5%
Contains more ManganeseManganese +644.3%
Contains more SeleniumSelenium +1666.7%
~equal in Potassium ~645mg

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
1
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70240%
Contains more Vitamin B1Vitamin B1 +2746.2%
Contains more Vitamin B2Vitamin B2 +437.9%
Contains more Vitamin B3Vitamin B3 +554.2%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +715.2%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +774.6%
~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +275.2%
Contains more WaterWater +334%
Contains more ProteinProtein +748.2%
Contains more FatsFats +13094.9%
Contains more OtherOther +89.4%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +51366.7%
Contains more Poly. FatPolyunsaturated fat +121673.7%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +853.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
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 Sunflower seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Sunflower seeds DV% diff.
Vitamin E 0.05mg 35.17mg 234%
Copper 0.206mg 1.8mg 177%
Polyunsaturated fat 0.019g 23.137g 154%
Vitamin B1 0.052mg 1.48mg 119%
Selenium 3µg 53µg 91%
Vitamin B6 0.165mg 1.345mg 91%
Phosphorus 62mg 660mg 85%
Fats 0.39g 51.46g 79%
Manganese 0.262mg 1.95mg 73%
Magnesium 43mg 325mg 67%
Iron 1.02mg 5.25mg 53%
Folate 19µg 227µg 52%
Monounsaturated fat 0.036g 18.528g 46%
Vitamin B3 1.274mg 8.335mg 44%
Zinc 0.29mg 5mg 43%
Protein 2.45g 20.78g 37%
Fructose 19.56g 24%
Vitamin B2 0.066mg 0.355mg 22%
Saturated fat 0.032g 4.455g 20%
Carbs 75.03g 20g 18%
Calories 282kcal 584kcal 15%
Vitamin B5 0.589mg 1.13mg 11%
Choline 6.3mg 55.1mg 9%
Calcium 39mg 78mg 4%
Fiber 8g 8.6g 2%
Vitamin K 2.7µg 0µg 2%
Vitamin C 0.4mg 1.4mg 1%
Net carbs 67.03g 11.4g N/A
Potassium 656mg 645mg 0%
Sugar 63.35g 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.012mg 0.348mg 0%
Threonine 0.043mg 0.928mg 0%
Isoleucine 0.049mg 1.139mg 0%
Leucine 0.084mg 1.659mg 0%
Lysine 0.066mg 0.937mg 0%
Methionine 0.022mg 0.494mg 0%
Phenylalanine 0.05mg 1.169mg 0%
Valine 0.071mg 1.315mg 0%
Histidine 0.032mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
29%
Dates
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 60.73g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 22)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.423g)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.