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Sunflower seeds vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and dates

  • 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.
  • Sunflower seeds have 28 times more vitamin B1 than dates. While sunflower seeds have 1.48mg of vitamin B1, dates have only 0.052mg.
  • The glycemic index of dates is higher.

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

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +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%
Contains less SodiumSodium -77.8%
~equal in Potassium ~656mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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%
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%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +748.2%
Contains more FatsFats +13094.9%
Contains more OtherOther +89.4%
Contains more CarbsCarbs +275.2%
Contains more WaterWater +334%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 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 +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.
Sunflower seeds Dates
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 Sunflower seeds Dates DV% diff.
Vitamin E 35.17mg 0.05mg 234%
Copper 1.8mg 0.206mg 177%
Polyunsaturated fat 23.137g 0.019g 154%
Vitamin B1 1.48mg 0.052mg 119%
Selenium 53µg 3µg 91%
Vitamin B6 1.345mg 0.165mg 91%
Phosphorus 660mg 62mg 85%
Fats 51.46g 0.39g 79%
Manganese 1.95mg 0.262mg 73%
Magnesium 325mg 43mg 67%
Iron 5.25mg 1.02mg 53%
Folate 227µg 19µg 52%
Monounsaturated fat 18.528g 0.036g 46%
Vitamin B3 8.335mg 1.274mg 44%
Zinc 5mg 0.29mg 43%
Protein 20.78g 2.45g 37%
Fructose 19.56g 24%
Vitamin B2 0.355mg 0.066mg 22%
Saturated fat 4.455g 0.032g 20%
Carbs 20g 75.03g 18%
Calories 584kcal 282kcal 15%
Vitamin B5 1.13mg 0.589mg 11%
Choline 55.1mg 6.3mg 9%
Calcium 78mg 39mg 4%
Fiber 8.6g 8g 2%
Vitamin K 0µg 2.7µg 2%
Vitamin C 1.4mg 0.4mg 1%
Net carbs 11.4g 67.03g N/A
Potassium 645mg 656mg 0%
Sugar 2.62g 63.35g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.012mg 0%
Threonine 0.928mg 0.043mg 0%
Isoleucine 1.139mg 0.049mg 0%
Leucine 1.659mg 0.084mg 0%
Lysine 0.937mg 0.066mg 0%
Methionine 0.494mg 0.022mg 0%
Phenylalanine 1.169mg 0.05mg 0%
Valine 1.315mg 0.071mg 0%
Histidine 0.632mg 0.032mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Dates
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
146%
Sunflower seeds
12%
Dates
Minerals Daily Need Coverage Score
207%
Sunflower seeds
29%
Dates

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.