Dates vs. Flaxseeds
Nutrition comparison of Dates and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and flaxseeds:
- Both dates and flaxseeds are high in calcium, calories, dietary fiber and potassium.
- Date has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than date.
- Date has signficantly less saturated fat than flaxseed.
- Flaxseed has more thiamin, riboflavin and folate.
- Flaxseed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and flaxseeds are high in calories. Flaxseed has 93% more calories than date - date has 277 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Flaxseeds | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 98% | 21% |
| Fat | ~ | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and flaxseed has 61% less carbohydrates than date - date has 75g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both dates and flaxseeds are high in dietary fiber. Flaxseed has 307% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Date is high in sugar and flaxseed has 98% less sugar than date - date has 66.5g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 910% more protein than date - date has 1.8g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Date has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and dates contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than flaxseed - date has 7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and dates contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and flaxseeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin and folate. Both dates and flaxseeds contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Dates | Flaxseeds | |
|---|---|---|
| Thiamin | 0.05 MG | 1.644 MG |
| Riboflavin | 0.06 MG | 0.161 MG |
| Niacin | 1.61 MG | 3.08 MG |
| Pantothenic acid | 0.805 MG | 0.985 MG |
| Vitamin B6 | 0.249 MG | 0.473 MG |
| Folate | 15 UG | 87 UG |
Minerals
calcium
Both dates and flaxseeds are high in calcium. Flaxseed has 298% more calcium than date - date has 64mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 537% more iron than date - date has 0.9mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both dates and flaxseeds are high in potassium. Flaxseed has 17% more potassium than date - date has 696mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Flaxseeds | |
|---|---|---|
| beta-carotene | 89 UG | ~ |
| lutein + zeaxanthin | 23 UG | 651 UG |
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.
Dates g
()
|
Daily Values (%) |
Flaxseeds 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 dates or flaxseeds contain more calories in 100 grams?Both dates and flaxseeds are high in calories. Flaxseed has 90% more calories than date - date has 277 calories in 100g and flaxseed has 534 calories.
Does dates or flaxseeds have more carbohydrates?
By weight, date is high in carbohydrates and flaxseed has 60% fewer carbohydrates than date - date has 75g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does dates or flaxseeds contain more calcium?
Both dates and flaxseeds are high in calcium. Flaxseed has 300% more calcium than date - date has 64mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does dates or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 540% more iron than date - date has 0.9mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does dates or flaxseeds contain more potassium?
Both dates and flaxseeds are high in potassium. Flaxseed has 20% more potassium than date - date has 696mg of potassium in 100 grams and flaxseed has 813mg of potassium.