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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 Calcium +14.7%
Contains more Iron +229%
Contains more Magnesium +152.9%
Contains more Phosphorus +82.4%
Contains more Potassium +110.3%
Contains less Sodium -33.3%
Contains more Zinc +107.1%
Contains more Copper +58.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Calcium +14.7%
Contains more Iron +229%
Contains more Magnesium +152.9%
Contains more Phosphorus +82.4%
Contains more Potassium +110.3%
Contains less Sodium -33.3%
Contains more Zinc +107.1%
Contains more 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
:
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 A +770%
Contains more Vitamin E +2820%
Contains more Vitamin C +23075%
Contains more Folate +31.6%
Contains more Vitamin K +1392.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 A +770%
Contains more Vitamin E +2820%
Contains more Vitamin C +23075%
Contains more Folate +31.6%
Contains more 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.
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

All nutrients comparison - raw data values

Nutrient Dates Kiwifruit Opinion
Net carbs 67.03g 11.66g Dates
Protein 2.45g 1.14g Dates
Fats 0.39g 0.52g Kiwifruit
Carbs 75.03g 14.66g Dates
Calories 282kcal 61kcal Dates
Starch g 0g Kiwifruit
Fructose 19.56g 4.35g Dates
Sugar 63.35g 8.99g Kiwifruit
Fiber 8g 3g Dates
Calcium 39mg 34mg Dates
Iron 1.02mg 0.31mg Dates
Magnesium 43mg 17mg Dates
Phosphorus 62mg 34mg Dates
Potassium 656mg 312mg Dates
Sodium 2mg 3mg Dates
Zinc 0.29mg 0.14mg Dates
Copper 0.206mg 0.13mg Dates
Vitamin A 10IU 87IU Kiwifruit
Vitamin E 0.05mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 92.7mg Kiwifruit
Vitamin B1 0.052mg 0.027mg Dates
Vitamin B2 0.066mg 0.025mg Dates
Vitamin B3 1.274mg 0.341mg Dates
Vitamin B5 0.589mg 0.183mg Dates
Vitamin B6 0.165mg 0.063mg Dates
Folate 19µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 40.3µg Kiwifruit
Tryptophan 0.012mg 0.015mg Kiwifruit
Threonine 0.043mg 0.047mg Kiwifruit
Isoleucine 0.049mg 0.051mg Kiwifruit
Leucine 0.084mg 0.066mg Dates
Lysine 0.066mg 0.061mg Dates
Methionine 0.022mg 0.024mg Kiwifruit
Phenylalanine 0.05mg 0.044mg Dates
Valine 0.071mg 0.057mg Dates
Histidine 0.032mg 0.027mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.029g Kiwifruit
Monounsaturated Fat 0.036g 0.047g Kiwifruit
Polyunsaturated fat 0.019g 0.287g Kiwifruit

Which food is preferable for your diet?

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

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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
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

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.

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.