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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
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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 Iron +18.6%
Contains more Potassium +252.7%
Contains more Magnesium +115%
Contains more Copper +116.8%
Contains more Zinc +70.6%
Contains more Phosphorus +226.3%
Contains less Sodium -80%
Contains more Calcium +59%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 19% 17% 15% 32% 5% 9% 2%
Contains more Iron +18.6%
Contains more Potassium +252.7%
Contains more Magnesium +115%
Contains more Copper +116.8%
Contains more Zinc +70.6%
Contains more Phosphorus +226.3%
Contains less Sodium -80%
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 Vitamin K +∞%
Contains more Folate +11.8%
Contains more Vitamin C +10875%
Contains more Vitamin A +2800%
Contains more Vitamin E +200%
Contains more Vitamin B2 +36.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 147% 18% 3% 0% 10% 21% 9% 13% 9% 0% 0% 13%
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 Vitamin K +∞%
Contains more Folate +11.8%
Contains more Vitamin C +10875%
Contains more Vitamin A +2800%
Contains more Vitamin E +200%
Contains more Vitamin B2 +36.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
11%
Kumquat
Carbohydrates
75%
Dates
16%
Kumquat
Fats
2%
Dates
4%
Kumquat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Kumquat
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Kumquat
Kumquat contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Kumquat Opinion
Calories 282 71 Dates
Protein 2.45 1.88 Dates
Fats 0.39 0.86 Kumquat
Vitamin C 0.4 43.9 Kumquat
Carbs 75.03 15.9 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.86 Dates
Calcium 39 62 Kumquat
Potassium 656 186 Dates
Magnesium 43 20 Dates
Sugars 63.35 9.36 Kumquat
Fiber 8 6.5 Dates
Copper 0.206 0.095 Dates
Zinc 0.29 0.17 Dates
Starch
Phosphorus 62 19 Dates
Sodium 2 10 Dates
Vitamin A 10 290 Kumquat
Vitamin E 0.05 0.15 Kumquat
Vitamin D 0 0
Vitamin B1 0.052 0.037 Dates
Vitamin B2 0.066 0.09 Kumquat
Vitamin B3 1.274 0.429 Dates
Vitamin B5 0.589 0.208 Dates
Vitamin B6 0.165 0.036 Dates
Vitamin B12 0 0
Vitamin K 2.7 0 Dates
Folate 19 17 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.103 Dates
Monounsaturated Fat 0.036 0.154 Kumquat
Polyunsaturated fat 0.019 0.171 Kumquat
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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 of 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.