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Dates vs Kumquat - In-Depth Nutrition Comparison

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What are the main differences between Dates and Kumquat?

  • Dates are richer in Potassium, Copper, Vitamin B6, Vitamin B5, Phosphorus, Fiber, Manganese, and Magnesium, while Kumquat is higher in Vitamin C, and Selenium.
  • Kumquat's daily need coverage for Vitamin C is 48% higher.
  • Kumquat has 5 times less Vitamin B6 than Dates . Dates have 0.165mg of Vitamin B6, while Kumquat has 0.036mg.

We used Dates, deglet noor and Kumquats, raw types in this comparison.

Infographic

Dates  vs Kumquat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +18.6%
Contains more Magnesium +115%
Contains more Phosphorus +226.3%
Contains more Potassium +252.7%
Contains less Sodium -80%
Contains more Zinc +70.6%
Contains more Copper +116.8%
Contains more Calcium +59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
Contains more Iron +18.6%
Contains more Magnesium +115%
Contains more Phosphorus +226.3%
Contains more Potassium +252.7%
Contains less Sodium -80%
Contains more Zinc +70.6%
Contains more Copper +116.8%
Contains more Calcium +59%

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 +40.5%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +183.2%
Contains more Vitamin B6 +358.3%
Contains more Folate +11.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +2800%
Contains more Vitamin E +200%
Contains more Vitamin C +10875%
Contains more Vitamin B2 +36.4%
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 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +183.2%
Contains more Vitamin B6 +358.3%
Contains more Folate +11.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +2800%
Contains more Vitamin E +200%
Contains more Vitamin C +10875%
Contains more Vitamin B2 +36.4%

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 Kumquat
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Kumquat Opinion
Net carbs 67.03g 9.4g Dates
Protein 2.45g 1.88g Dates
Fats 0.39g 0.86g Kumquat
Carbs 75.03g 15.9g Dates
Calories 282kcal 71kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 9.36g Kumquat
Fiber 8g 6.5g Dates
Calcium 39mg 62mg Kumquat
Iron 1.02mg 0.86mg Dates
Magnesium 43mg 20mg Dates
Phosphorus 62mg 19mg Dates
Potassium 656mg 186mg Dates
Sodium 2mg 10mg Dates
Zinc 0.29mg 0.17mg Dates
Copper 0.206mg 0.095mg Dates
Vitamin A 10IU 290IU Kumquat
Vitamin E 0.05mg 0.15mg Kumquat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 43.9mg Kumquat
Vitamin B1 0.052mg 0.037mg Dates
Vitamin B2 0.066mg 0.09mg Kumquat
Vitamin B3 1.274mg 0.429mg Dates
Vitamin B5 0.589mg 0.208mg Dates
Vitamin B6 0.165mg 0.036mg Dates
Folate 19µg 17µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.103g Dates
Monounsaturated Fat 0.036g 0.154g Kumquat
Polyunsaturated fat 0.019g 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Kumquat
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
20
Kumquat
Mineral Summary Score
30
Dates
16
Kumquat

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
11%
Kumquat
Carbohydrates
75%
Dates
16%
Kumquat
Fats
2%
Dates
4%
Kumquat

Comparison summary

Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 53.99g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 42)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.071g)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.