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  6. Kiwifruit vs. Dates

Kiwifruit vs. Dates — In-Depth Nutrition Comparison

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwifruit
Kiwifruit
0
:
10
Dates
Dates
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%
Contains more Manganese +167.3%
Contains more Selenium +1400%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
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%
Contains more Manganese +167.3%
Contains more Selenium +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.
Kiwifruit
Kiwifruit
5
:
5
Dates
Dates
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%
Kiwifruit
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%
Dates
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Dates
Dates
Contains more Fats +33.3%
Contains more Water +304.6%
Contains more Protein +114.9%
Contains more Carbs +411.8%
Contains more Other +162.3%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Fats +33.3%
Contains more Water +304.6%
Contains more Protein +114.9%
Contains more Carbs +411.8%
Contains more Other +162.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
0
Dates
Dates
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +1410.5%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +1410.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Dates
Dates
Contains more Maltose +58.3%
Contains more Galactose +∞%
Contains more Sucrose +15793.3%
Contains more Glucose +383.5%
Contains more Fructose +349.7%
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Maltose +58.3%
Contains more Galactose +∞%
Contains more Sucrose +15793.3%
Contains more Glucose +383.5%
Contains more Fructose +349.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.098mg 0.262mg Dates
Selenium 0.2µg 3µg Dates
Vitamin A 87IU 10IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.05mg Kiwifruit
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 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
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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
12%
Dates
Minerals Daily Need Coverage Score
14%
Kiwifruit
29%
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

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. 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.