Dates vs. Chia Seeds

Nutrition comparison of Dates and Chia Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and chia seeds:

  • Both dates and chia seeds are high in calcium, calories, carbohydrates, dietary fiber and potassium.
  • Chia seed has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of iron and protein.
Detailed nutritional comparison of dates and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Chia Seeds src

Calories and Carbs

calories

Both dates and chia seeds are high in calories. Chia seed has 75% more calories than date - date has 277 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Chia Seeds
Protein 2% 13%
Carbohydrates 98% 33%
Fat ~ 54%
Alcohol ~ ~

carbohydrates

Both dates and chia seeds are high in carbohydrates. Date has 78% more carbohydrates than chia seed - date has 75g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both dates and chia seeds are high in dietary fiber. Chia seed has 413% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Date is high in sugar and chia seed has less sugar than date - date has 66.5g of sugar per 100 grams and chia seed does not contain significant amounts.



Protein

protein

Chia seed is an excellent source of protein and it has 814% more protein than date - date has 1.8g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Date has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and date does not contain significant amounts.

trans fat

Both chia seeds and dates are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than date - chia seed has 1.6mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Date has more Vitamin A than chia seed - date has 7ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seed has more Vitamin E than date - chia seed has 0.5mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and chia seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid and Vitamin B6.

Dates Chia Seeds
Thiamin 0.05 MG 0.62 MG
Riboflavin 0.06 MG 0.17 MG
Niacin 1.61 MG 8.83 MG
Pantothenic acid 0.805 MG ~
Vitamin B6 0.249 MG ~
Folate 15 UG 49 UG

Minerals

calcium

Both dates and chia seeds are high in calcium. Chia seed has 886% more calcium than date - date has 64mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 758% more iron than date - date has 0.9mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both dates and chia seeds are high in potassium. Date has 71% more potassium than chia seed - date has 696mg of potassium per 100 grams and chia seed has 407mg of potassium.




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: Dates (Dates, medjool) and Chia Seeds (Seeds, chia seeds, dried) .

Dates g

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G Starch G
G Alcohol G