Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chia seeds vs. Dates — In-Depth Nutrition Comparison

Compare

Summary of differences between chia seeds and dates

  • Dates have less phosphorus, manganese, fiber, selenium, iron, copper, magnesium, calcium, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for phosphorus, 114% more than dates.
  • Chia seeds have 18 times more selenium than dates. While chia seeds have 55.2µg of selenium, dates have only 3µg.
  • The glycemic index of dates is higher.

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

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Dates
2
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 MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +1517.9%
Contains more IronIron +656.9%
Contains more CopperCopper +348.5%
Contains more ZincZinc +1479.3%
Contains more PhosphorusPhosphorus +1287.1%
Contains more ManganeseManganese +939.3%
Contains more SeleniumSelenium +1740%
Contains more PotassiumPotassium +61.2%
Contains less SodiumSodium -87.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +1092.3%
Contains more Vitamin B2Vitamin B2 +157.6%
Contains more Vitamin B3Vitamin B3 +593.1%
Contains more FolateFolate +157.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +575.1%
Contains more FatsFats +7782.1%
Contains more OtherOther +200%
Contains more CarbsCarbs +78.1%
Contains more WaterWater +254%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
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 +6313.9%
Contains more Poly. FatPolyunsaturated fat +124452.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Dates DV% diff.
Polyunsaturated fat 23.665g 0.019g 158%
Phosphorus 860mg 62mg 114%
Manganese 2.723mg 0.262mg 107%
Fiber 34.4g 8g 106%
Selenium 55.2µg 3µg 95%
Iron 7.72mg 1.02mg 84%
Copper 0.924mg 0.206mg 80%
Magnesium 335mg 43mg 70%
Calcium 631mg 39mg 59%
Vitamin B1 0.62mg 0.052mg 47%
Fats 30.74g 0.39g 47%
Vitamin B3 8.83mg 1.274mg 47%
Zinc 4.58mg 0.29mg 39%
Protein 16.54g 2.45g 28%
Fructose 19.56g 24%
Saturated fat 3.33g 0.032g 15%
Vitamin B6 0.165mg 13%
Vitamin B5 0.589mg 12%
Carbs 42.12g 75.03g 11%
Calories 486kcal 282kcal 10%
Vitamin B2 0.17mg 0.066mg 8%
Folate 49µg 19µg 8%
Potassium 407mg 656mg 7%
Monounsaturated fat 2.309g 0.036g 6%
Vitamin E 0.5mg 0.05mg 3%
Vitamin K 2.7µg 2%
Vitamin C 1.6mg 0.4mg 1%
Sodium 16mg 2mg 1%
Choline 6.3mg 1%
Net carbs 7.72g 67.03g N/A
Sugar 63.35g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.012mg 0%
Threonine 0.709mg 0.043mg 0%
Isoleucine 0.801mg 0.049mg 0%
Leucine 1.371mg 0.084mg 0%
Lysine 0.97mg 0.066mg 0%
Methionine 0.588mg 0.022mg 0%
Phenylalanine 1.016mg 0.05mg 0%
Valine 0.95mg 0.071mg 0%
Histidine 0.531mg 0.032mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Chia seeds
12%
Dates
Minerals Daily Need Coverage Score
221%
Chia seeds
29%
Dates

Comparison summary

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 is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 27)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.