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  6. Dates vs. Kiwifruit

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
Infographic link

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.
Dates
Dates
10
:
0
Kiwifruit
Kiwifruit
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%
Contains more Manganese +167.3%
Contains more Selenium +1400%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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%
Contains more Manganese +167.3%
Contains more Selenium +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.
Dates
Dates
5
:
5
Kiwifruit
Kiwifruit
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%
Dates
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%
Kiwifruit
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +114.9%
Contains more Carbs +411.8%
Contains more Other +162.3%
Contains more Fats +33.3%
Contains more Water +304.6%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +114.9%
Contains more Carbs +411.8%
Contains more Other +162.3%
Contains more Fats +33.3%
Contains more Water +304.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
:
3
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +1410.5%
Equal in Saturated Fat - 0.029
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +1410.5%
Equal in Saturated Fat - 0.029

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
2
Kiwifruit
Kiwifruit
Contains more Sucrose +15793.3%
Contains more Glucose +383.5%
Contains more Fructose +349.7%
Contains more Maltose +58.3%
Contains more Galactose +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Sucrose +15793.3%
Contains more Glucose +383.5%
Contains more Fructose +349.7%
Contains more Maltose +58.3%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.262mg 0.098mg Dates
Selenium 3µg 0.2µg Dates
Vitamin A 10IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.05mg 1.46mg Kiwifruit
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 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
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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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%
Dates
42%
Kiwifruit
Minerals Daily Need Coverage Score
29%
Dates
14%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.