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.
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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
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Contains
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Iron
+229%
Contains
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Calcium
+14.7%
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Potassium
+110.3%
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Magnesium
+152.9%
Contains
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Copper
+58.5%
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Zinc
+107.1%
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Phosphorus
+82.4%
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Sodium
-33.3%
Contains
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Iron
+229%
Contains
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Calcium
+14.7%
Contains
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Potassium
+110.3%
Contains
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Magnesium
+152.9%
Contains
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Copper
+58.5%
Contains
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Zinc
+107.1%
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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
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Contains
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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%
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Vitamin B6
+161.9%
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Vitamin C
+23075%
Contains
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Vitamin A
+770%
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Vitamin E
+2820%
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Vitamin K
+1392.6%
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Folate
+31.6%
Contains
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Vitamin B1
+92.6%
Contains
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Vitamin B2
+164%
Contains
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Vitamin B3
+273.6%
Contains
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Vitamin B5
+221.9%
Contains
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Vitamin B6
+161.9%
Contains
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Vitamin C
+23075%
Contains
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Vitamin A
+770%
Contains
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Vitamin E
+2820%
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Vitamin K
+1392.6%
Contains
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Folate
+31.6%
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
7%
Carbohydrates
75%
15%
Fats
2%
2%
Comparison summary table
Pay attention at 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 Sugars |
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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 | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sugars?
Kiwifruit contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 282 | 61 |
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| Protein | 2.45 | 1.14 |
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| Fats | 0.39 | 0.52 |
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| Vitamin C | 0.4 | 92.7 |
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| Carbs | 75.03 | 14.66 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 1.02 | 0.31 |
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| Calcium | 39 | 34 |
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| Potassium | 656 | 312 |
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| Magnesium | 43 | 17 |
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| Sugars | 63.35 | 8.99 |
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| Fiber | 8 | 3 |
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| Copper | 0.206 | 0.13 |
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| Zinc | 0.29 | 0.14 |
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| Starch | 0 |
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| Phosphorus | 62 | 34 |
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| Sodium | 2 | 3 |
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| Vitamin A | 10 | 87 |
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| Vitamin E | 0.05 | 1.46 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.052 | 0.027 |
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| Vitamin B2 | 0.066 | 0.025 |
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| Vitamin B3 | 1.274 | 0.341 |
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| Vitamin B5 | 0.589 | 0.183 |
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| Vitamin B6 | 0.165 | 0.063 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 2.7 | 40.3 |
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| Folate | 19 | 25 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.032 | 0.029 |
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| Monounsaturated Fat | 0.036 | 0.047 |
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| Polyunsaturated fat | 0.019 | 0.287 |
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| Tryptophan | 0.012 | 0.015 |
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| Threonine | 0.043 | 0.047 |
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| Isoleucine | 0.049 | 0.051 |
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| Leucine | 0.084 | 0.066 |
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| Lysine | 0.066 | 0.061 |
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| Methionine | 0.022 | 0.024 |
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| Phenylalanine | 0.05 | 0.044 |
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| Valine | 0.071 | 0.057 |
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| Histidine | 0.032 | 0.027 |
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| Fructose | 19.56 | 4.35 |
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