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  6. Dates vs. Kumquat

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 vitamin A.
  • 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.
  • Kumquat has a higher glycemic index (67) than dates (42).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +115%
Contains more PotassiumPotassium +252.7%
Contains more IronIron +18.6%
Contains more CopperCopper +116.8%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +226.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +94.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +59%

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 146% 0% 5% 3% 9.3% 21% 8% 12% 8.3% 0% 0% 13%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B5Vitamin B5 +183.2%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.8%
Contains more Vitamin CVitamin C +10875%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Kumquat DV% diff.
Vitamin C 0.4mg 43.9mg 48%
Fructose 19.56g 24%
Carbs 75.03g 15.9g 20%
Potassium 656mg 186mg 14%
Copper 0.206mg 0.095mg 12%
Calories 282kcal 71kcal 11%
Vitamin B6 0.165mg 0.036mg 10%
Vitamin B5 0.589mg 0.208mg 8%
Fiber 8g 6.5g 6%
Phosphorus 62mg 19mg 6%
Manganese 0.262mg 0.135mg 6%
Magnesium 43mg 20mg 5%
Selenium 3µg 0µg 5%
Vitamin B3 1.274mg 0.429mg 5%
Calcium 39mg 62mg 2%
Iron 1.02mg 0.86mg 2%
Vitamin A 0µg 15µg 2%
Vitamin B2 0.066mg 0.09mg 2%
Vitamin K 2.7µg 0µg 2%
Protein 2.45g 1.88g 1%
Fats 0.39g 0.86g 1%
Zinc 0.29mg 0.17mg 1%
Vitamin E 0.05mg 0.15mg 1%
Vitamin B1 0.052mg 0.037mg 1%
Folate 19µg 17µg 1%
Polyunsaturated fat 0.019g 0.171g 1%
Protein per 100 calories 0.87g 2.6g N/A
Calories per 10 g protein 1151kcal 378kcal N/A
Weight per 100 calories 35g 141g N/A
Net carbs 67.03g 9.4g N/A
Sugar 63.35g 9.36g N/A
Sodium 2mg 10mg 0%
Choline 6.3mg 8.4mg 0%
Saturated fat 0.032g 0.103g 0%
Monounsaturated fat 0.036g 0.154g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +30.3%
Contains more CarbsCarbs +371.9%
Contains more OtherOther +213.7%
Contains more FatsFats +120.5%
Contains more WaterWater +293.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -68.9%
Contains more Mono. FatMonounsaturated fat +327.8%
Contains more Poly. FatPolyunsaturated fat +800%

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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. 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.