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
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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
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Calcium
+14.7%
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Iron
+229%
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Magnesium
+152.9%
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Phosphorus
+82.4%
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Potassium
+110.3%
Contains
less
Sodium
-33.3%
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Zinc
+107.1%
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Copper
+58.5%
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Calcium
+14.7%
Contains
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Iron
+229%
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Magnesium
+152.9%
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Phosphorus
+82.4%
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Potassium
+110.3%
Contains
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Sodium
-33.3%
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Zinc
+107.1%
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Copper
+58.5%
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
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Contains
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Vitamin B1
+92.6%
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Vitamin B2
+164%
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Vitamin B3
+273.6%
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Vitamin B5
+221.9%
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Vitamin B6
+161.9%
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Vitamin A
+770%
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Vitamin E
+2820%
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Vitamin C
+23075%
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Folate
+31.6%
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Vitamin K
+1392.6%
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Vitamin B1
+92.6%
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Vitamin B2
+164%
Contains
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Vitamin B3
+273.6%
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Vitamin B5
+221.9%
Contains
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Vitamin B6
+161.9%
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Vitamin A
+770%
Contains
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Vitamin E
+2820%
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Vitamin C
+23075%
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Folate
+31.6%
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Vitamin K
+1392.6%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 11.66g |
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| Protein | 2.45g | 1.14g |
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| Fats | 0.39g | 0.52g |
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| Carbs | 75.03g | 14.66g |
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| Calories | 282kcal | 61kcal |
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| Starch | g | 0g |
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| Fructose | 19.56g | 4.35g |
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| Sugar | 63.35g | 8.99g |
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| Fiber | 8g | 3g |
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| Calcium | 39mg | 34mg |
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| Iron | 1.02mg | 0.31mg |
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| Magnesium | 43mg | 17mg |
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| Phosphorus | 62mg | 34mg |
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| Potassium | 656mg | 312mg |
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| Sodium | 2mg | 3mg |
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| Zinc | 0.29mg | 0.14mg |
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| Copper | 0.206mg | 0.13mg |
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| Vitamin A | 10IU | 87IU |
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| Vitamin E | 0.05mg | 1.46mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.4mg | 92.7mg |
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| Vitamin B1 | 0.052mg | 0.027mg |
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| Vitamin B2 | 0.066mg | 0.025mg |
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| Vitamin B3 | 1.274mg | 0.341mg |
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| Vitamin B5 | 0.589mg | 0.183mg |
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| Vitamin B6 | 0.165mg | 0.063mg |
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| Folate | 19µg | 25µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 2.7µg | 40.3µg |
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| Tryptophan | 0.012mg | 0.015mg |
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| Threonine | 0.043mg | 0.047mg |
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| Isoleucine | 0.049mg | 0.051mg |
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| Leucine | 0.084mg | 0.066mg |
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| Lysine | 0.066mg | 0.061mg |
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| Methionine | 0.022mg | 0.024mg |
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| Phenylalanine | 0.05mg | 0.044mg |
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| Valine | 0.071mg | 0.057mg |
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| Histidine | 0.032mg | 0.027mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.032g | 0.029g |
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| Monounsaturated Fat | 0.036g | 0.047g |
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| Polyunsaturated fat | 0.019g | 0.287g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
42
Mineral Summary Score
30
15
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%
7%
Carbohydrates
75%
15%
Fats
2%
2%
Comparison summary
Which food is lower in Sugar?
Kiwifruit is lower in Sugar (difference - 54.36g)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Kiwifruit is cheaper (difference - $1.5)
Which food contains less Sodium?
Dates contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.