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

Flax seeds vs. Dates — In-Depth Nutrition Comparison

Compare

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

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Dates
0
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 +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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
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.
Flax seeds Dates
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Dates 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?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
12%
Dates
Minerals Daily Need Coverage Score
191%
Flax seeds
29%
Dates

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 61.8g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 3.631g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 42)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.