Dates vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between dates and kiwi
- Dates are higher in fiber, potassium, iron, copper, vitamin B5, vitamin B6, and manganese, yet kiwi is higher in vitamin C, vitamin K, and vitamin E.
- Kiwi covers your daily vitamin C needs 103% more than dates.
- Dates contain 3 times more iron than kiwi. While dates contain 1.02mg of iron, kiwi contains only 0.31mg.
- The glycemic index of dates is lower.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +152.9% |
| Contains more CalciumCalcium | +14.7% |
| Contains more PotassiumPotassium | +110.3% |
| Contains more IronIron | +229% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +107.1% |
| Contains more PhosphorusPhosphorus | +82.4% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +167.3% |
| Contains more SeleniumSelenium | +1400% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +92.6% |
| Contains more Vitamin B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +273.6% |
| Contains more Vitamin B5Vitamin B5 | +221.9% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more Vitamin CVitamin C | +23075% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2820% |
| Contains more Vitamin KVitamin K | +1392.6% |
| Contains more FolateFolate | +31.6% |
| Contains more CholineCholine | +23.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +114.9% |
| Contains more CarbsCarbs | +411.8% |
| Contains more OtherOther | +162.3% |
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +304.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +30.6% |
| Contains more Poly. FatPolyunsaturated fat | +1410.5% |
~equal in
Saturated fat
~0.029g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +15793.3% |
| Contains more GlucoseGlucose | +383.5% |
| Contains more FructoseFructose | +349.7% |
| Contains more MaltoseMaltose | +58.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 | |
|
DV% diff. |
| Vitamin C | 0.4mg | 92.7mg | 103% |
| Vitamin K | 2.7µg | 40.3µg | 31% |
| Carbs | 75.03g | 14.66g | 20% |
| Fiber | 8g | 3g | 20% |
| Fructose | 19.56g | 4.35g | 19% |
| Calories | 282kcal | 61kcal | 11% |
| Potassium | 656mg | 312mg | 10% |
| Vitamin E | 0.05mg | 1.46mg | 9% |
| Iron | 1.02mg | 0.31mg | 9% |
| Vitamin B5 | 0.589mg | 0.183mg | 8% |
| Vitamin B6 | 0.165mg | 0.063mg | 8% |
| Copper | 0.206mg | 0.13mg | 8% |
| Manganese | 0.262mg | 0.098mg | 7% |
| Vitamin B3 | 1.274mg | 0.341mg | 6% |
| Magnesium | 43mg | 17mg | 6% |
| Selenium | 3µg | 0.2µg | 5% |
| Phosphorus | 62mg | 34mg | 4% |
| Protein | 2.45g | 1.14g | 3% |
| Vitamin B2 | 0.066mg | 0.025mg | 3% |
| Vitamin B1 | 0.052mg | 0.027mg | 2% |
| Polyunsaturated fat | 0.019g | 0.287g | 2% |
| Folate | 19µg | 25µg | 2% |
| Zinc | 0.29mg | 0.14mg | 1% |
| Calcium | 39mg | 34mg | 1% |
| Fats | 0.39g | 0.52g | 0% |
| Net carbs | 67.03g | 11.66g | N/A |
| Sugar | 63.35g | 8.99g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Choline | 6.3mg | 7.8mg | 0% |
| Saturated fat | 0.032g | 0.029g | 0% |
| Monounsaturated fat | 0.036g | 0.047g | 0% |
| Tryptophan | 0.012mg | 0.015mg | 0% |
| Threonine | 0.043mg | 0.047mg | 0% |
| Isoleucine | 0.049mg | 0.051mg | 0% |
| Leucine | 0.084mg | 0.066mg | 0% |
| Lysine | 0.066mg | 0.061mg | 0% |
| Methionine | 0.022mg | 0.024mg | 0% |
| Phenylalanine | 0.05mg | 0.044mg | 0% |
| Valine | 0.071mg | 0.057mg | 0% |
| Histidine | 0.032mg | 0.027mg | 0% |
Which food is preferable for your diet?
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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
39%
Minerals Daily Need Coverage Score
29%
14%
Comparison summary
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 54.36g)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Kiwi 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.