Dates vs. Kiwi — In-Depth Nutrition Comparison
Compare
A recap on the 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.
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.
| 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% |
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% |
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
