Flax seeds vs. Dates — In-Depth Nutrition Comparison
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What are the differences between flax seeds and dates?
- Flax seeds are richer than dates in vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, selenium, zinc, and vitamin B6.
- Flax seeds' daily need coverage for vitamin B1 is 133% more.
- Flax seeds have 15 times more zinc than dates. While flax seeds have 4.34mg of zinc, dates have only 0.29mg.
We used Seeds, flaxseed and Dates, deglet noor types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +811.6% |
| Contains more CalciumCalcium | +553.8% |
| Contains more PotassiumPotassium | +23.9% |
| Contains more IronIron | +461.8% |
| Contains more CopperCopper | +492.2% |
| Contains more ZincZinc | +1396.6% |
| Contains more PhosphorusPhosphorus | +935.5% |
| Contains more ManganeseManganese | +847.3% |
| Contains more SeleniumSelenium | +746.7% |
| Contains less SodiumSodium | -93.3% |
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.
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin EVitamin E | +520% |
| Contains more Vitamin B1Vitamin B1 | +3061.5% |
| Contains more Vitamin B2Vitamin B2 | +143.9% |
| Contains more Vitamin B3Vitamin B3 | +141.8% |
| Contains more Vitamin B5Vitamin B5 | +67.2% |
| Contains more Vitamin B6Vitamin B6 | +186.7% |
| Contains more Vitamin KVitamin K | +59.3% |
| Contains more FolateFolate | +357.9% |
| Contains more CholineCholine | +1149.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +646.5% |
| Contains more FatsFats | +10710.3% |
| Contains more OtherOther | +131.9% |
| Contains more CarbsCarbs | +159.8% |
| Contains more WaterWater | +195% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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 | +20808.3% |
| Contains more Poly. FatPolyunsaturated fat | +151110.5% |
| Contains less Sat. FatSaturated fat | -99.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more SucroseSucrose | +1973% |
| Contains more GlucoseGlucose | +4867.5% |
| 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.019g | 191% |
| Vitamin B1 | 1.644mg | 0.052mg | 133% |
| Copper | 1.22mg | 0.206mg | 113% |
| Manganese | 2.482mg | 0.262mg | 97% |
| Phosphorus | 642mg | 62mg | 83% |
| Magnesium | 392mg | 43mg | 83% |
| Fiber | 27.3g | 8g | 77% |
| Fats | 42.16g | 0.39g | 64% |
| Iron | 5.73mg | 1.02mg | 59% |
| Selenium | 25.4µg | 3µg | 41% |
| Zinc | 4.34mg | 0.29mg | 37% |
| Protein | 18.29g | 2.45g | 32% |
| Vitamin B6 | 0.473mg | 0.165mg | 24% |
| Fructose | 0g | 19.56g | 24% |
| Calcium | 255mg | 39mg | 22% |
| Monounsaturated fat | 7.527g | 0.036g | 19% |
| Saturated fat | 3.663g | 0.032g | 17% |
| Folate | 87µg | 19µg | 17% |
| Carbs | 28.88g | 75.03g | 15% |
| Calories | 534kcal | 282kcal | 13% |
| Choline | 78.7mg | 6.3mg | 13% |
| Vitamin B3 | 3.08mg | 1.274mg | 11% |
| Vitamin B5 | 0.985mg | 0.589mg | 8% |
| Vitamin B2 | 0.161mg | 0.066mg | 7% |
| Potassium | 813mg | 656mg | 5% |
| Vitamin E | 0.31mg | 0.05mg | 2% |
| Vitamin K | 4.3µg | 2.7µg | 1% |
| Sodium | 30mg | 2mg | 1% |
| Vitamin C | 0.6mg | 0.4mg | 0% |
| Net carbs | 1.58g | 67.03g | N/A |
| Sugar | 1.55g | 63.35g | N/A |
| Tryptophan | 0.297mg | 0.012mg | 0% |
| Threonine | 0.766mg | 0.043mg | 0% |
| Isoleucine | 0.896mg | 0.049mg | 0% |
| Leucine | 1.235mg | 0.084mg | 0% |
| Lysine | 0.862mg | 0.066mg | 0% |
| Methionine | 0.37mg | 0.022mg | 0% |
| Phenylalanine | 0.957mg | 0.05mg | 0% |
| Valine | 1.072mg | 0.071mg | 0% |
| Histidine | 0.472mg | 0.032mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
62%
12%
Minerals Daily Need Coverage Score
191%
29%
Comparison summary
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 61.8g)
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 3.631g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 42)
Which food is cheaper?
Dates is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)