Dates vs. Sesame Seeds
Nutrition comparison of Dates and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and sesame seeds:
- Both dates and sesame seeds are high in calcium, calories, dietary fiber and potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, date contains more pantothenic acid.
- Sesame seed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and sesame seeds are high in calories. Sesame seed has 104% more calories than date - date has 277 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Sesame Seeds | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 98% | 17% |
| Fat | ~ | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and sesame seed has 66% less carbohydrates than date - date has 75g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both dates and sesame seeds are high in dietary fiber. Sesame seed has 109% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Date is high in sugar and sesame seed has less sugar than date - date has 66.5g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 837% more protein than date - date has 1.8g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and date has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than sesame seed - date has 7ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Dates and sesame seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, date contains more pantothenic acid.
| Dates | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.05 MG | 0.803 MG |
| Riboflavin | 0.06 MG | 0.251 MG |
| Niacin | 1.61 MG | 4.581 MG |
| Pantothenic acid | 0.805 MG | 0.051 MG |
| Vitamin B6 | 0.249 MG | 0.802 MG |
| Folate | 15 UG | 98 UG |
Minerals
calcium
Both dates and sesame seeds are high in calcium. Sesame seed has 14 times more calcium than date - date has 64mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 15 times more iron than date - date has 0.9mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both dates and sesame seeds are high in potassium. Date has 47% more potassium than sesame seed - date has 696mg of potassium per 100 grams and sesame seed has 475mg 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Dates g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds contain more calories in 100 grams?Both dates and sesame seeds are high in calories. Sesame seed has 100% more calories than date - date has 277 calories in 100g and sesame seed has 565 calories.
Does dates or sesame seeds have more carbohydrates?
By weight, date is high in carbohydrates and sesame seed has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does dates or sesame seeds contain more calcium?
Both dates and sesame seeds are high in calcium. Sesame seed has 14 times more calcium than date - date has 64mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does dates or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 15 times more iron than date - date has 0.9mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does dates or sesame seeds contain more potassium?
Both dates and sesame seeds are high in potassium. Date has 50% more potassium than sesame seed - date has 696mg of potassium in 100 grams and sesame seed has 475mg of potassium.