Side-by-Side Comparison

Chia Seeds vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-43%

Dates (Medjool)

Dates (Medjool) has fewer calories (energy) (277 kcal vs 486 kcal, 209 kcal less).

Higher Protein

+814%

Chia Seeds

Chia Seeds provides 16.5 g vs 1.8 g in Dates (Medjool) (+14.7 g, +814%).

Higher Dietary Fiber

+413%

Chia Seeds

Chia Seeds provides 34.4 g vs 6.7 g in Dates (Medjool) (+27.7 g, +413%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Dates (Medjool) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Dates (Medjool)

277 kcal14% DV

Chia Seeds provides 486 kcal vs 277 kcal in Dates (Medjool) (+209 kcal, +75%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Dates (Medjool)

1.8 g4% DV

Chia Seeds provides 16.5 g vs 1.8 g in Dates (Medjool) (+14.7 g, +814%).

CarbohydratesDates (Medjool) higher

Chia Seeds

42.1 g15% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 42.1 g in Chia Seeds (+32.9 g, +78%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Dates (Medjool)

6.7 g24% DV

Chia Seeds provides 34.4 g vs 6.7 g in Dates (Medjool) (+27.7 g, +413%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Dates (Medjool)

0.15 g

Chia Seeds provides 30.7 g vs 0.15 g in Dates (Medjool) (+30.6 g, +20393%).

Total SugarsDates (Medjool) higher

Chia Seeds

0 g

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) has higher total sugars (66.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Dates (Medjool)

0 mg

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chia Seeds

3.0 µg

Dates (Medjool)

7.0 µg1% DV

Dates (Medjool) provides 7.0 µg vs 3.0 µg in Chia Seeds (+4.0 µg, +133%).

Vitamin DSimilar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Dates (Medjool)

0.05 mg

Chia Seeds provides 0.50 mg vs 0.05 mg in Dates (Medjool) (+0.45 mg, +900%).

Vitamin KDates (Medjool) higher

Chia Seeds

0 µg

Dates (Medjool)

2.7 µg2% DV

Dates (Medjool) has higher vitamin k (2.7 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Dates (Medjool)

15 µg4% DV

Chia Seeds provides 49 µg vs 15 µg in Dates (Medjool) (+34 µg, +227%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Dates (Medjool)

0.05 mg4% DV

Chia Seeds provides 0.62 mg vs 0.05 mg in Dates (Medjool) (+0.57 mg, +1140%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Dates (Medjool)

0.06 mg5% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.06 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Dates (Medjool)

1.6 mg10% DV

Chia Seeds provides 8.8 mg vs 1.6 mg in Dates (Medjool) (+7.2 mg, +448%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Dates (Medjool)

0.81 mg16% DV

Chia Seeds provides 0.94 mg vs 0.81 mg in Dates (Medjool) (+0.13 mg, +17%).

Vitamin B6Dates (Medjool) higher

Chia Seeds

0.08 mg5% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.08 mg in Chia Seeds (+0.17 mg, +211%).

Vitamin B12Similar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Dates (Medjool)

1.0 mg

Chia Seeds provides 16.0 mg vs 1.0 mg in Dates (Medjool) (+15.0 mg, +1500%).

PotassiumDates (Medjool) higher

Chia Seeds

407 mg9% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 407 mg in Chia Seeds (+289 mg, +71%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Dates (Medjool)

64.0 mg5% DV

Chia Seeds provides 631 mg vs 64.0 mg in Dates (Medjool) (+567 mg, +886%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Dates (Medjool)

0.90 mg5% DV

Chia Seeds provides 7.7 mg vs 0.90 mg in Dates (Medjool) (+6.8 mg, +758%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Dates (Medjool)

54.0 mg13% DV

Chia Seeds provides 335 mg vs 54.0 mg in Dates (Medjool) (+281 mg, +520%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Dates (Medjool)

62.0 mg5% DV

Chia Seeds provides 860 mg vs 62.0 mg in Dates (Medjool) (+798 mg, +1287%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Dates (Medjool)

0.44 mg4% DV

Chia Seeds provides 4.6 mg vs 0.44 mg in Dates (Medjool) (+4.1 mg, +941%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Dates (Medjool)

0.03 g

Chia Seeds provides 3.3 g vs 0.03 g in Dates (Medjool) (+3.3 g, +10306%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Chia Seeds

58 kcal3% DV

Dates (Medjool)

66 kcal3% DV

Dates (Medjool) provides 66 kcal vs 58 kcal in Chia Seeds (+8 kcal, +14%).

ProteinChia Seeds higher

Chia Seeds

2.0 g4% DV

Dates (Medjool)

0.43 g1% DV

Chia Seeds provides 2.0 g vs 0.43 g in Dates (Medjool) (+1.6 g, +357%).

CarbohydratesDates (Medjool) higher

Chia Seeds

5.1 g2% DV

Dates (Medjool)

18.0 g7% DV

Dates (Medjool) provides 18.0 g vs 5.1 g in Chia Seeds (+12.9 g, +256%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Dates (Medjool)

1.6 g6% DV

Chia Seeds provides 4.1 g vs 1.6 g in Dates (Medjool) (+2.5 g, +157%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Dates (Medjool)

0.04 g

Chia Seeds provides 3.7 g vs 0.04 g in Dates (Medjool) (+3.7 g, +10147%).

Total SugarsDates (Medjool) higher

Chia Seeds

0 g

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) has higher total sugars (16.0 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Dates (Medjool)

0 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chia Seeds

0.4 µg

Dates (Medjool)

1.7 µg

Dates (Medjool) provides 1.7 µg vs 0.4 µg in Chia Seeds (+1.3 µg, +367%).

Vitamin DSimilar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.06 mg

Dates (Medjool)

0.01 mg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin e (0.06 mg).

Vitamin KDates (Medjool) higher

Chia Seeds

0 µg

Dates (Medjool)

0.6 µg1% DV

Dates (Medjool) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

5.9 µg1% DV

Dates (Medjool)

3.6 µg1% DV

Chia Seeds provides 5.9 µg vs 3.6 µg in Dates (Medjool) (+2.3 µg, +63%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.07 mg6% DV

Dates (Medjool)

0.01 mg1% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Dates (Medjool)

0.01 mg1% DV

Both Chia Seeds and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Dates (Medjool)

0.39 mg2% DV

Chia Seeds provides 1.1 mg vs 0.39 mg in Dates (Medjool) (+0.67 mg, +174%).

Pantothenic Acid (B5)Dates (Medjool) higher

Chia Seeds

0.11 mg2% DV

Dates (Medjool)

0.19 mg4% DV

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.11 mg).

Vitamin B6Dates (Medjool) higher

Chia Seeds

0.01 mg1% DV

Dates (Medjool)

0.06 mg4% DV

Dates (Medjool) provides slightly more vitamin b6 (0.06 mg vs 0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

Dates (Medjool)

0.24 mg

Chia Seeds provides 1.9 mg vs 0.24 mg in Dates (Medjool) (+1.7 mg, +700%).

PotassiumDates (Medjool) higher

Chia Seeds

48.8 mg1% DV

Dates (Medjool)

167 mg4% DV

Dates (Medjool) provides 167 mg vs 48.8 mg in Chia Seeds (+118 mg, +242%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Dates (Medjool)

15.4 mg1% DV

Chia Seeds provides 75.7 mg vs 15.4 mg in Dates (Medjool) (+60.4 mg, +393%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Dates (Medjool)

0.22 mg1% DV

Chia Seeds provides 0.93 mg vs 0.22 mg in Dates (Medjool) (+0.71 mg, +329%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Dates (Medjool)

13.0 mg3% DV

Chia Seeds provides 40.2 mg vs 13.0 mg in Dates (Medjool) (+27.2 mg, +210%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Dates (Medjool)

14.9 mg1% DV

Chia Seeds provides 103 mg vs 14.9 mg in Dates (Medjool) (+88.3 mg, +594%).

ZincChia Seeds higher

Chia Seeds

0.55 mg5% DV

Dates (Medjool)

0.11 mg1% DV

Chia Seeds provides 0.55 mg vs 0.11 mg in Dates (Medjool) (+0.44 mg, +420%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Dates (Medjool)

0.01 g

Chia Seeds provides 0.40 g vs 0.01 g in Dates (Medjool) (+0.39 g, +5103%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Chia Seeds and Dates (Medjool) provide similar amounts of calories (energy) (102 kcal).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Dates (Medjool)

0.65 g1% DV

Chia Seeds provides 3.5 g vs 0.65 g in Dates (Medjool) (+2.8 g, +433%).

CarbohydratesDates (Medjool) higher

Chia Seeds

8.8 g3% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 8.8 g in Chia Seeds (+18.1 g, +205%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Dates (Medjool)

2.4 g9% DV

Chia Seeds provides 7.2 g vs 2.4 g in Dates (Medjool) (+4.8 g, +200%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Dates (Medjool)

0.05 g

Chia Seeds provides 6.5 g vs 0.05 g in Dates (Medjool) (+6.4 g, +11854%).

Total SugarsDates (Medjool) higher

Chia Seeds

0 g

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) has higher total sugars (23.9 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Dates (Medjool)

0 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chia Seeds

0.6 µg

Dates (Medjool)

2.5 µg

Dates (Medjool) provides 2.5 µg vs 0.6 µg in Chia Seeds (+1.9 µg, +300%).

Vitamin DSimilar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.11 mg1% DV

Dates (Medjool)

0.02 mg

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.02 mg).

Vitamin KDates (Medjool) higher

Chia Seeds

0 µg

Dates (Medjool)

1.0 µg1% DV

Dates (Medjool) has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

10 µg3% DV

Dates (Medjool)

5.4 µg1% DV

Chia Seeds provides 10 µg vs 5.4 µg in Dates (Medjool) (+4.9 µg, +91%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Dates (Medjool)

0.02 mg2% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Dates (Medjool)

0.02 mg2% DV

Both Chia Seeds and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Dates (Medjool)

0.58 mg4% DV

Chia Seeds provides 1.9 mg vs 0.58 mg in Dates (Medjool) (+1.3 mg, +220%).

Pantothenic Acid (B5)Dates (Medjool) higher

Chia Seeds

0.20 mg4% DV

Dates (Medjool)

0.29 mg6% DV

Dates (Medjool) provides 0.29 mg vs 0.20 mg in Chia Seeds (+0.09 mg, +47%).

Vitamin B6Dates (Medjool) higher

Chia Seeds

0.02 mg1% DV

Dates (Medjool)

0.09 mg5% DV

Dates (Medjool) provides slightly more vitamin b6 (0.09 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

Dates (Medjool)

0.36 mg

Chia Seeds provides 3.4 mg vs 0.36 mg in Dates (Medjool) (+3.0 mg, +833%).

PotassiumDates (Medjool) higher

Chia Seeds

85.5 mg2% DV

Dates (Medjool)

251 mg5% DV

Dates (Medjool) provides 251 mg vs 85.5 mg in Chia Seeds (+165 mg, +193%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Dates (Medjool)

23.0 mg2% DV

Chia Seeds provides 133 mg vs 23.0 mg in Dates (Medjool) (+109 mg, +475%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Dates (Medjool)

0.32 mg2% DV

Chia Seeds provides 1.6 mg vs 0.32 mg in Dates (Medjool) (+1.3 mg, +400%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Dates (Medjool)

19.4 mg5% DV

Chia Seeds provides 70.4 mg vs 19.4 mg in Dates (Medjool) (+50.9 mg, +262%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Dates (Medjool)

22.3 mg2% DV

Chia Seeds provides 181 mg vs 22.3 mg in Dates (Medjool) (+158 mg, +709%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Dates (Medjool)

0.16 mg1% DV

Chia Seeds provides 0.96 mg vs 0.16 mg in Dates (Medjool) (+0.80 mg, +507%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Dates (Medjool)

0.01 g

Chia Seeds provides 0.70 g vs 0.01 g in Dates (Medjool) (+0.69 g, +5970%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Chia Seeds and Dates (Medjool) provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Dates (Medjool)

2.0 g4% DV

Chia Seeds provides 10.3 g vs 2.0 g in Dates (Medjool) (+8.3 g, +425%).

CarbohydratesDates (Medjool) higher

Chia Seeds

26.1 g9% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 26.1 g in Chia Seeds (+54.9 g, +210%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Dates (Medjool)

7.2 g26% DV

Chia Seeds provides 21.3 g vs 7.2 g in Dates (Medjool) (+14.1 g, +195%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Dates (Medjool)

0.16 g

Chia Seeds provides 19.1 g vs 0.16 g in Dates (Medjool) (+18.9 g, +11665%).

Total SugarsDates (Medjool) higher

Chia Seeds

0 g

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) has higher total sugars (71.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Dates (Medjool)

0 mg

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chia Seeds

1.9 µg

Dates (Medjool)

7.6 µg1% DV

Dates (Medjool) provides 7.6 µg vs 1.9 µg in Chia Seeds (+5.7 µg, +306%).

Vitamin DSimilar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.31 mg2% DV

Dates (Medjool)

0.05 mg

Chia Seeds provides 0.31 mg vs 0.05 mg in Dates (Medjool) (+0.26 mg, +474%).

Vitamin KDates (Medjool) higher

Chia Seeds

0 µg

Dates (Medjool)

2.9 µg2% DV

Dates (Medjool) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

30 µg8% DV

Dates (Medjool)

16 µg4% DV

Chia Seeds provides 30 µg vs 16 µg in Dates (Medjool) (+14 µg, +88%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Dates (Medjool)

0.05 mg5% DV

Chia Seeds provides 0.38 mg vs 0.05 mg in Dates (Medjool) (+0.33 mg, +612%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.11 mg8% DV

Dates (Medjool)

0.06 mg5% DV

Both Chia Seeds and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Dates (Medjool)

1.7 mg11% DV

Chia Seeds provides 5.5 mg vs 1.7 mg in Dates (Medjool) (+3.7 mg, +215%).

Pantothenic Acid (B5)Dates (Medjool) higher

Chia Seeds

0.58 mg12% DV

Dates (Medjool)

0.87 mg17% DV

Dates (Medjool) provides 0.87 mg vs 0.58 mg in Chia Seeds (+0.29 mg, +49%).

Vitamin B6Dates (Medjool) higher

Chia Seeds

0.05 mg3% DV

Dates (Medjool)

0.27 mg16% DV

Dates (Medjool) provides 0.27 mg vs 0.05 mg in Chia Seeds (+0.22 mg, +442%).

Vitamin B12Similar

Chia Seeds

0 µg

Dates (Medjool)

0 µg

Both Chia Seeds and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

Dates (Medjool)

1.1 mg

Chia Seeds provides 9.9 mg vs 1.1 mg in Dates (Medjool) (+8.8 mg, +819%).

PotassiumDates (Medjool) higher

Chia Seeds

252 mg5% DV

Dates (Medjool)

752 mg16% DV

Dates (Medjool) provides 752 mg vs 252 mg in Chia Seeds (+499 mg, +198%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Dates (Medjool)

69.1 mg5% DV

Chia Seeds provides 391 mg vs 69.1 mg in Dates (Medjool) (+322 mg, +466%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Dates (Medjool)

0.97 mg5% DV

Chia Seeds provides 4.8 mg vs 0.97 mg in Dates (Medjool) (+3.8 mg, +392%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Dates (Medjool)

58.3 mg14% DV

Chia Seeds provides 208 mg vs 58.3 mg in Dates (Medjool) (+149 mg, +256%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Dates (Medjool)

67.0 mg5% DV

Chia Seeds provides 533 mg vs 67.0 mg in Dates (Medjool) (+466 mg, +696%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Dates (Medjool)

0.48 mg4% DV

Chia Seeds provides 2.8 mg vs 0.48 mg in Dates (Medjool) (+2.4 mg, +498%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Dates (Medjool)

0.03 g

Chia Seeds provides 2.1 g vs 0.03 g in Dates (Medjool) (+2.0 g, +5874%).

Chia Seeds vs Dates (Medjool)

Chia Seeds

Dates (Medjool)

Nutritional Takeaways

Comparison Summary