Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Kiwifruit vs Dates - In-Depth Nutrition Comparison

Compare

A recap on differences between Kiwifruit and Dates

  • Kiwifruit is higher in Vitamin C, Vitamin K, and Vitamin E , yet Dates are higher in Fiber, Potassium, Iron, Copper, Vitamin B5, Vitamin B6, and Manganese.
  • Kiwifruit covers your daily Vitamin C needs 103% more than Dates .
  • Kiwifruit contains 29 times more Vitamin E than Dates . While Kiwifruit contains 1.46mg of Vitamin E , Dates contain only 0.05mg.

Food varieties used in this article are Kiwifruit, green, raw and Dates, deglet noor.

Infographic

Kiwifruit vs Dates  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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
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%

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 A +770%
Contains more Vitamin E +2820%
Contains more Vitamin C +23075%
Contains more Folate +31.6%
Contains more Vitamin K +1392.6%
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%
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%
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%
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%
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%

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.
Kiwifruit Dates
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 Kiwifruit Dates Opinion
Net carbs 11.66g 67.03g Dates
Protein 1.14g 2.45g Dates
Fats 0.52g 0.39g Kiwifruit
Carbs 14.66g 75.03g Dates
Calories 61kcal 282kcal Dates
Starch 0g g Kiwifruit
Fructose 4.35g 19.56g Dates
Sugar 8.99g 63.35g Kiwifruit
Fiber 3g 8g Dates
Calcium 34mg 39mg Dates
Iron 0.31mg 1.02mg Dates
Magnesium 17mg 43mg Dates
Phosphorus 34mg 62mg Dates
Potassium 312mg 656mg Dates
Sodium 3mg 2mg Dates
Zinc 0.14mg 0.29mg Dates
Copper 0.13mg 0.206mg Dates
Vitamin A 87IU 10IU Kiwifruit
Vitamin E 1.46mg 0.05mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 0.4mg Kiwifruit
Vitamin B1 0.027mg 0.052mg Dates
Vitamin B2 0.025mg 0.066mg Dates
Vitamin B3 0.341mg 1.274mg Dates
Vitamin B5 0.183mg 0.589mg Dates
Vitamin B6 0.063mg 0.165mg Dates
Folate 25µg 19µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 2.7µg Kiwifruit
Tryptophan 0.015mg 0.012mg Kiwifruit
Threonine 0.047mg 0.043mg Kiwifruit
Isoleucine 0.051mg 0.049mg Kiwifruit
Leucine 0.066mg 0.084mg Dates
Lysine 0.061mg 0.066mg Dates
Methionine 0.024mg 0.022mg Kiwifruit
Phenylalanine 0.044mg 0.05mg Dates
Valine 0.057mg 0.071mg Dates
Histidine 0.027mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.032g Kiwifruit
Monounsaturated Fat 0.047g 0.036g Kiwifruit
Polyunsaturated fat 0.287g 0.019g Kiwifruit

Which food is preferable for your diet?

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

People also compare

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
42
Kiwifruit
12
Dates
Mineral Summary Score
15
Kiwifruit
30
Dates

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
7%
Kiwifruit
15%
Dates
Carbohydrates
15%
Kiwifruit
75%
Dates
Fats
2%
Kiwifruit
2%
Dates

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

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.