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.
Detailed nutritional comparison of dates and sesame 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Sesame Seeds src

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 2:97:1 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 97% 17%
Fat 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Sesame Seeds .

Note: The specific food items compared are: Dates (Dates, medjool) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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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.