Flaxseed Oil vs. Dates
Nutrition comparison of Flaxseed Oil and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and dates:
- Both flaxseed oil and dates are high in calories.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and dates are high in calories. Flaxseed oil has 219% more calories than date - flaxseed oil has 884 calories per 100 grams and date has 277 calories.
For macronutrient ratios, flaxseed oil is much lighter in carbs, much heavier in fat and similar to dates for protein. Flaxseed oil has a macronutrient ratio of 0:0:100 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Dates | |
|---|---|---|
| Protein | ~ | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and flaxseed oil has less carbohydrates than date - date has 75g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - date has 6.7g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Date is high in sugar and flaxseed oil has less sugar than date - date has 66.5g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Date has 15 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and date has less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both flaxseed oil and dates are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than flaxseed oil - date has 7ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil has more Vitamin E than date - flaxseed oil has 0.47mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Flaxseed oil and dates contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Dates | |
|---|---|---|
| Thiamin | ~ | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | ~ | 0.249 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 63 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has more iron than flaxseed oil - date has 0.9mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Date is an excellent source of potassium and it has more potassium than flaxseed oil - date has 696mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Dates (Dates, medjool) .
Flaxseed Oil g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or dates contain more calories in 100 grams?Both flaxseed oil and dates are high in calories. Flaxseed oil has 220% more calories than date - flaxseed oil has 884 calories in 100g and date has 277 calories.
Does dates or flaxseed oil have more carbohydrates?
By weight, date is high in carbohydrates and flaxseed oil has fewer carbohydrates than date - date has 75g of carbs for 100g and flaxseed oil has no carbs..
Does flaxseed oil or dates contain more calcium?
Date is a rich source of calcium and it has 63 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and date has 64mg of calcium.
Does dates or flaxseed oil contain more potassium?
Date is a rich source of potassium and it has more potassium than flaxseed oil - date has 696mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.