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Dates vs Kiwifruit - In-Depth Nutrition Comparison

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A recap on differences between Dates and Kiwifruit

  • Dates are higher in Fiber, Potassium, Iron, Copper, Vitamin B5, Vitamin B6, and Manganese, yet Kiwifruit is higher in Vitamin C, Vitamin K, and Vitamin E .
  • Kiwifruit covers your daily Vitamin C needs 103% more than Dates .
  • Dates contain 3 times more Iron than Kiwifruit. While Dates contain 1.02mg of Iron, Kiwifruit contains only 0.31mg.

Food varieties used in this article are Dates, deglet noor and Kiwifruit, green, raw.

Infographic

Dates  vs Kiwifruit infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +229%
Contains more Calcium +14.7%
Contains more Potassium +110.3%
Contains more Magnesium +152.9%
Contains more Copper +58.5%
Contains more Zinc +107.1%
Contains more Phosphorus +82.4%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +229%
Contains more Calcium +14.7%
Contains more Potassium +110.3%
Contains more Magnesium +152.9%
Contains more Copper +58.5%
Contains more Zinc +107.1%
Contains more Phosphorus +82.4%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +273.6%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +161.9%
Contains more Vitamin C +23075%
Contains more Vitamin A +770%
Contains more Vitamin E +2820%
Contains more Vitamin K +1392.6%
Contains more Folate +31.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +273.6%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +161.9%
Contains more Vitamin C +23075%
Contains more Vitamin A +770%
Contains more Vitamin E +2820%
Contains more Vitamin K +1392.6%
Contains more Folate +31.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
42
Kiwifruit
Mineral Summary Score
30
Dates
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
7%
Kiwifruit
Carbohydrates
75%
Dates
15%
Kiwifruit
Fats
2%
Dates
2%
Kiwifruit

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Kiwifruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 54.36g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Dates Kiwifruit Opinion
Calories 282 61 Dates
Protein 2.45 1.14 Dates
Fats 0.39 0.52 Kiwifruit
Vitamin C 0.4 92.7 Kiwifruit
Carbs 75.03 14.66 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.31 Dates
Calcium 39 34 Dates
Potassium 656 312 Dates
Magnesium 43 17 Dates
Sugar 63.35 8.99 Kiwifruit
Fiber 8 3 Dates
Copper 0.206 0.13 Dates
Zinc 0.29 0.14 Dates
Starch 0 Kiwifruit
Phosphorus 62 34 Dates
Sodium 2 3 Dates
Vitamin A 10 87 Kiwifruit
Vitamin E 0.05 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.052 0.027 Dates
Vitamin B2 0.066 0.025 Dates
Vitamin B3 1.274 0.341 Dates
Vitamin B5 0.589 0.183 Dates
Vitamin B6 0.165 0.063 Dates
Vitamin B12 0 0
Vitamin K 2.7 40.3 Kiwifruit
Folate 19 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.032 0.029 Kiwifruit
Monounsaturated Fat 0.036 0.047 Kiwifruit
Polyunsaturated fat 0.019 0.287 Kiwifruit
Tryptophan 0.012 0.015 Kiwifruit
Threonine 0.043 0.047 Kiwifruit
Isoleucine 0.049 0.051 Kiwifruit
Leucine 0.084 0.066 Dates
Lysine 0.066 0.061 Dates
Methionine 0.022 0.024 Kiwifruit
Phenylalanine 0.05 0.044 Dates
Valine 0.071 0.057 Dates
Histidine 0.032 0.027 Dates
Fructose 19.56 4.35 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.