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  6. Chia seeds vs. Dates

Chia seeds vs. Dates — In-Depth Nutrition Comparison

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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
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
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

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

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
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
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%

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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.