Side-by-Side Comparison

Dates (Medjool) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-52%

Dates (Medjool)

Dates (Medjool) has fewer calories (energy) (277 kcal vs 573 kcal, 296 kcal less).

Higher Protein

+880%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 1.8 g in Dates (Medjool) (+15.9 g, +880%).

Higher Dietary Fiber

+76%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 6.7 g in Dates (Medjool) (+5.1 g, +76%).

Higher Potassium

+49%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 468 mg in Sesame Seeds (Whole) (+228 mg, +49%).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Dates (Medjool)

277 kcal14% DV

Sesame Seeds (Whole)

573 kcal29% DV

Sesame Seeds (Whole) provides 573 kcal vs 277 kcal in Dates (Medjool) (+296 kcal, +107%).

ProteinSesame Seeds (Whole) higher

Dates (Medjool)

1.8 g4% DV

Sesame Seeds (Whole)

17.7 g35% DV

Sesame Seeds (Whole) provides 17.7 g vs 1.8 g in Dates (Medjool) (+15.9 g, +880%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Sesame Seeds (Whole)

23.5 g9% DV

Dates (Medjool) provides 75.0 g vs 23.5 g in Sesame Seeds (Whole) (+51.5 g, +220%).

Dietary FiberSesame Seeds (Whole) higher

Dates (Medjool)

6.7 g24% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 6.7 g in Dates (Medjool) (+5.1 g, +76%).

Total FatSesame Seeds (Whole) higher

Dates (Medjool)

0.15 g

Sesame Seeds (Whole)

49.7 g64% DV

Sesame Seeds (Whole) provides 49.7 g vs 0.15 g in Dates (Medjool) (+49.5 g, +33013%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Sesame Seeds (Whole)

0.30 g1% DV

Dates (Medjool) provides 66.5 g vs 0.30 g in Sesame Seeds (Whole) (+66.2 g, +22057%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Sesame Seeds (Whole)

0 mg

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Sesame Seeds (Whole)

0 µg

Dates (Medjool) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin ESesame Seeds (Whole) higher

Dates (Medjool)

0.05 mg

Sesame Seeds (Whole)

0.25 mg2% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.05 mg in Dates (Medjool) (+0.20 mg, +400%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Sesame Seeds (Whole) higher

Dates (Medjool)

15 µg4% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 15 µg in Dates (Medjool) (+82 µg, +547%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Dates (Medjool)

0.05 mg4% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.05 mg in Dates (Medjool) (+0.74 mg, +1482%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Dates (Medjool)

0.06 mg5% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.06 mg in Dates (Medjool) (+0.19 mg, +312%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Dates (Medjool)

1.6 mg10% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 1.6 mg in Dates (Medjool) (+2.9 mg, +180%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Dates (Medjool) provides 0.81 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.76 mg, +1510%).

Vitamin B6Sesame Seeds (Whole) higher

Dates (Medjool)

0.25 mg15% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.25 mg in Dates (Medjool) (+0.54 mg, +217%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Dates (Medjool)

1.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 1.0 mg in Dates (Medjool) (+10.0 mg, +1000%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Sesame Seeds (Whole)

468 mg10% DV

Dates (Medjool) provides 696 mg vs 468 mg in Sesame Seeds (Whole) (+228 mg, +49%).

CalciumSesame Seeds (Whole) higher

Dates (Medjool)

64.0 mg5% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 64.0 mg in Dates (Medjool) (+911 mg, +1423%).

IronSesame Seeds (Whole) higher

Dates (Medjool)

0.90 mg5% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 0.90 mg in Dates (Medjool) (+13.7 mg, +1517%).

MagnesiumSesame Seeds (Whole) higher

Dates (Medjool)

54.0 mg13% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 54.0 mg in Dates (Medjool) (+297 mg, +550%).

PhosphorusSesame Seeds (Whole) higher

Dates (Medjool)

62.0 mg5% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 62.0 mg in Dates (Medjool) (+567 mg, +915%).

ZincSesame Seeds (Whole) higher

Dates (Medjool)

0.44 mg4% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.44 mg in Dates (Medjool) (+7.3 mg, +1661%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Dates (Medjool)

0.03 g

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 0.03 g in Dates (Medjool) (+6.9 g, +21650%).

Nutrient

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

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

66 kcal3% DV

Sesame Seeds (Whole)

52 kcal3% DV

Dates (Medjool) provides 66 kcal vs 52 kcal in Sesame Seeds (Whole) (+15 kcal, +29%).

ProteinSesame Seeds (Whole) higher

Dates (Medjool)

0.43 g1% DV

Sesame Seeds (Whole)

1.6 g3% DV

Sesame Seeds (Whole) provides 1.6 g vs 0.43 g in Dates (Medjool) (+1.2 g, +267%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Sesame Seeds (Whole)

2.1 g1% DV

Dates (Medjool) provides 18.0 g vs 2.1 g in Sesame Seeds (Whole) (+15.9 g, +753%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Sesame Seeds (Whole)

1.1 g4% DV

Dates (Medjool) provides 1.6 g vs 1.1 g in Sesame Seeds (Whole) (+0.55 g, +51%).

Total FatSesame Seeds (Whole) higher

Dates (Medjool)

0.04 g

Sesame Seeds (Whole)

4.5 g6% DV

Sesame Seeds (Whole) provides 4.5 g vs 0.04 g in Dates (Medjool) (+4.4 g, +12318%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Sesame Seeds (Whole)

0.03 g

Dates (Medjool) provides 16.0 g vs 0.03 g in Sesame Seeds (Whole) (+15.9 g, +58984%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Sesame Seeds (Whole)

0 mg

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

Sesame Seeds (Whole)

0 µg

Dates (Medjool) has higher vitamin a (rae) (1.7 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.01 mg

Sesame Seeds (Whole)

0.02 mg

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin e (0.01 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

0.6 µg1% DV

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Sesame Seeds (Whole) higher

Dates (Medjool)

3.6 µg1% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Sesame Seeds (Whole) provides 8.7 µg vs 3.6 µg in Dates (Medjool) (+5.1 µg, +143%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Dates (Medjool)

0.01 mg1% DV

Sesame Seeds (Whole)

0.07 mg6% DV

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

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Similar

Dates (Medjool)

0.39 mg2% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of niacin (vitamin b3) (0.39 mg).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.19 mg4% DV

Sesame Seeds (Whole)

0.00 mg

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.00 mg).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Dates (Medjool)

0.24 mg

Sesame Seeds (Whole)

0.99 mg

Sesame Seeds (Whole) provides 0.99 mg vs 0.24 mg in Dates (Medjool) (+0.75 mg, +313%).

PotassiumDates (Medjool) higher

Dates (Medjool)

167 mg4% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Dates (Medjool) provides 167 mg vs 42.1 mg in Sesame Seeds (Whole) (+125 mg, +297%).

CalciumSesame Seeds (Whole) higher

Dates (Medjool)

15.4 mg1% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 15.4 mg in Dates (Medjool) (+72.4 mg, +471%).

IronSesame Seeds (Whole) higher

Dates (Medjool)

0.22 mg1% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.22 mg in Dates (Medjool) (+1.1 mg, +506%).

MagnesiumSesame Seeds (Whole) higher

Dates (Medjool)

13.0 mg3% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Sesame Seeds (Whole) provides 31.6 mg vs 13.0 mg in Dates (Medjool) (+18.6 mg, +144%).

PhosphorusSesame Seeds (Whole) higher

Dates (Medjool)

14.9 mg1% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Sesame Seeds (Whole) provides 56.6 mg vs 14.9 mg in Dates (Medjool) (+41.7 mg, +280%).

ZincSesame Seeds (Whole) higher

Dates (Medjool)

0.11 mg1% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Sesame Seeds (Whole) provides 0.70 mg vs 0.11 mg in Dates (Medjool) (+0.59 mg, +561%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Dates (Medjool)

0.01 g

Sesame Seeds (Whole)

0.63 g3% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.01 g in Dates (Medjool) (+0.62 g, +8056%).

Nutrient

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

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (100 kcal).

ProteinSesame Seeds (Whole) higher

Dates (Medjool)

0.65 g1% DV

Sesame Seeds (Whole)

3.0 g6% DV

Sesame Seeds (Whole) provides 3.0 g vs 0.65 g in Dates (Medjool) (+2.4 g, +363%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Sesame Seeds (Whole)

4.0 g1% DV

Dates (Medjool) provides 27.0 g vs 4.0 g in Sesame Seeds (Whole) (+23.0 g, +577%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Sesame Seeds (Whole)

2.0 g7% DV

Dates (Medjool) provides 2.4 g vs 2.0 g in Sesame Seeds (Whole) (+0.41 g, +20%).

Total FatSesame Seeds (Whole) higher

Dates (Medjool)

0.05 g

Sesame Seeds (Whole)

8.4 g11% DV

Sesame Seeds (Whole) provides 8.4 g vs 0.05 g in Dates (Medjool) (+8.4 g, +15537%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Sesame Seeds (Whole)

0.05 g

Dates (Medjool) provides 23.9 g vs 0.05 g in Sesame Seeds (Whole) (+23.9 g, +46820%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Sesame Seeds (Whole)

0 mg

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Sesame Seeds (Whole)

0 µg

Dates (Medjool) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.02 mg

Sesame Seeds (Whole)

0.04 mg

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin e (0.02 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Sesame Seeds (Whole) higher

Dates (Medjool)

5.4 µg1% DV

Sesame Seeds (Whole)

16 µg4% DV

Sesame Seeds (Whole) provides 16 µg vs 5.4 µg in Dates (Medjool) (+11 µg, +205%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Dates (Medjool)

0.02 mg2% DV

Sesame Seeds (Whole)

0.13 mg11% DV

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

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Sesame Seeds (Whole)

0.04 mg3% DV

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

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Dates (Medjool)

0.58 mg4% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.58 mg in Dates (Medjool) (+0.19 mg, +32%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.29 mg6% DV

Sesame Seeds (Whole)

0.01 mg

Dates (Medjool) provides 0.29 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.28 mg, +3309%).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Dates (Medjool)

0.36 mg

Sesame Seeds (Whole)

1.9 mg

Sesame Seeds (Whole) provides 1.9 mg vs 0.36 mg in Dates (Medjool) (+1.5 mg, +419%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Dates (Medjool) provides 251 mg vs 79.6 mg in Sesame Seeds (Whole) (+171 mg, +215%).

CalciumSesame Seeds (Whole) higher

Dates (Medjool)

23.0 mg2% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 23.0 mg in Dates (Medjool) (+143 mg, +619%).

IronSesame Seeds (Whole) higher

Dates (Medjool)

0.32 mg2% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.32 mg in Dates (Medjool) (+2.1 mg, +663%).

MagnesiumSesame Seeds (Whole) higher

Dates (Medjool)

19.4 mg5% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 19.4 mg in Dates (Medjool) (+40.2 mg, +207%).

PhosphorusSesame Seeds (Whole) higher

Dates (Medjool)

22.3 mg2% DV

Sesame Seeds (Whole)

107 mg9% DV

Sesame Seeds (Whole) provides 107 mg vs 22.3 mg in Dates (Medjool) (+84.6 mg, +379%).

ZincSesame Seeds (Whole) higher

Dates (Medjool)

0.16 mg1% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.16 mg in Dates (Medjool) (+1.2 mg, +732%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Dates (Medjool)

0.01 g

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.01 g in Dates (Medjool) (+1.2 g, +10171%).

Nutrient

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

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (299 kcal).

ProteinSesame Seeds (Whole) higher

Dates (Medjool)

2.0 g4% DV

Sesame Seeds (Whole)

9.2 g18% DV

Sesame Seeds (Whole) provides 9.2 g vs 2.0 g in Dates (Medjool) (+7.3 g, +372%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Sesame Seeds (Whole)

12.2 g4% DV

Dates (Medjool) provides 81.0 g vs 12.2 g in Sesame Seeds (Whole) (+68.8 g, +564%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Sesame Seeds (Whole)

6.1 g22% DV

Dates (Medjool) provides 7.2 g vs 6.1 g in Sesame Seeds (Whole) (+1.1 g, +18%).

Total FatSesame Seeds (Whole) higher

Dates (Medjool)

0.16 g

Sesame Seeds (Whole)

25.8 g33% DV

Sesame Seeds (Whole) provides 25.8 g vs 0.16 g in Dates (Medjool) (+25.7 g, +15843%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Sesame Seeds (Whole)

0.16 g

Dates (Medjool) provides 71.8 g vs 0.16 g in Sesame Seeds (Whole) (+71.6 g, +45918%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Sesame Seeds (Whole)

0 mg

Both Dates (Medjool) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Sesame Seeds (Whole)

0 µg

Dates (Medjool) has higher vitamin a (rae) (7.6 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin ESesame Seeds (Whole) higher

Dates (Medjool)

0.05 mg

Sesame Seeds (Whole)

0.13 mg1% DV

Sesame Seeds (Whole) provides slightly more vitamin e (0.13 mg vs 0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Sesame Seeds (Whole) higher

Dates (Medjool)

16 µg4% DV

Sesame Seeds (Whole)

50 µg13% DV

Sesame Seeds (Whole) provides 50 µg vs 16 µg in Dates (Medjool) (+34 µg, +211%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Dates (Medjool)

0.05 mg5% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.05 mg in Dates (Medjool) (+0.36 mg, +662%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Dates (Medjool)

0.06 mg5% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Sesame Seeds (Whole) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.06 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Dates (Medjool)

1.7 mg11% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 1.7 mg in Dates (Medjool) (+0.61 mg, +35%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.87 mg17% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Dates (Medjool) provides 0.87 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.84 mg, +3244%).

Vitamin B6Sesame Seeds (Whole) higher

Dates (Medjool)

0.27 mg16% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.27 mg in Dates (Medjool) (+0.14 mg, +53%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Dates (Medjool)

1.1 mg

Sesame Seeds (Whole)

5.7 mg

Sesame Seeds (Whole) provides 5.7 mg vs 1.1 mg in Dates (Medjool) (+4.6 mg, +430%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Sesame Seeds (Whole)

243 mg5% DV

Dates (Medjool) provides 752 mg vs 243 mg in Sesame Seeds (Whole) (+508 mg, +209%).

CalciumSesame Seeds (Whole) higher

Dates (Medjool)

69.1 mg5% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 69.1 mg in Dates (Medjool) (+438 mg, +634%).

IronSesame Seeds (Whole) higher

Dates (Medjool)

0.97 mg5% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 0.97 mg in Dates (Medjool) (+6.6 mg, +678%).

MagnesiumSesame Seeds (Whole) higher

Dates (Medjool)

58.3 mg14% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 58.3 mg in Dates (Medjool) (+124 mg, +213%).

PhosphorusSesame Seeds (Whole) higher

Dates (Medjool)

67.0 mg5% DV

Sesame Seeds (Whole)

327 mg26% DV

Sesame Seeds (Whole) provides 327 mg vs 67.0 mg in Dates (Medjool) (+260 mg, +388%).

ZincSesame Seeds (Whole) higher

Dates (Medjool)

0.48 mg4% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 0.48 mg in Dates (Medjool) (+3.6 mg, +748%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Dates (Medjool)

0.03 g

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.03 g in Dates (Medjool) (+3.6 g, +10372%).

Dates (Medjool) vs Sesame Seeds (Whole)

Dates (Medjool)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary