Dates vs. Sunflower Seeds
Nutrition comparison of Dates and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and sunflower seeds:
- Both dates and sunflower seeds are high in calcium, calories, dietary fiber and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and sunflower seeds are high in calories. Sunflower seed has 123% more calories than date - date has 277 calories per 100 grams and sunflower seed has 619 calories.
| Dates | Sunflower Seeds | |
|---|---|---|
| Protein | 2% | 10% |
| Carbohydrates | 98% | 12% |
| Fat | ~ | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and sunflower seed has 73% less carbohydrates than date - date has 75g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both dates and sunflower seeds are high in dietary fiber. Sunflower seed has 72% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Date is high in sugar and sunflower seed has less sugar than date - date has 66.5g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 851% more protein than date - date has 1.8g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and date has less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than date - sunflower seed has 1.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than sunflower seed - date has 7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Dates and sunflower seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.05 MG | 0.325 MG |
| Riboflavin | 0.06 MG | 0.285 MG |
| Niacin | 1.61 MG | 4.198 MG |
| Pantothenic acid | 0.805 MG | 7.056 MG |
| Vitamin B6 | 0.249 MG | 0.805 MG |
| Folate | 15 UG | 238 UG |
Minerals
calcium
Both dates and sunflower seeds are high in calcium. Date has 12% more calcium than sunflower seed - date has 64mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 657% more iron than date - date has 0.9mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both dates and sunflower seeds are high in potassium. Date has 42% more potassium than sunflower seed - date has 696mg of potassium per 100 grams and sunflower seed has 491mg 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Dates g
()
|
Daily Values (%) |
Sunflower 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 sunflower seeds contain more calories in 100 grams?Both dates and sunflower seeds are high in calories. Sunflower seed has 120% more calories than date - date has 277 calories in 100g and sunflower seed has 619 calories.
Does dates or sunflower seeds have more carbohydrates?
By weight, date is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does dates or sunflower seeds contain more calcium?
Both dates and sunflower seeds are high in calcium. Date has 10% more calcium than sunflower seed - date has 64mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does dates or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 660% more iron than date - date has 0.9mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does dates or sunflower seeds contain more potassium?
Both dates and sunflower seeds are high in potassium. Date has 40% more potassium than sunflower seed - date has 696mg of potassium in 100 grams and sunflower seed has 491mg of potassium.