Kumquat vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between kumquat and dates?
- Kumquat is richer in vitamin C and vitamin A, while dates are higher in potassium, copper, vitamin B6, vitamin B5, phosphorus, fiber, manganese, and magnesium.
- Kumquat's daily need coverage for vitamin C is 48% higher.
- Dates have 29 times less vitamin A than kumquat. Kumquat has 290IU of vitamin A, while dates have 10IU.
- Kumquat has a higher glycemic index (67) than dates (42).
We used Kumquats, raw and Dates, deglet noor types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +59% |
| 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 | +∞% |
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.
| Contains more Vitamin CVitamin C | +10875% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more CholineCholine | +33.3% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 43.9mg | 0.4mg | 48% |
| Fructose | 19.56g | 24% | |
| Carbs | 15.9g | 75.03g | 20% |
| Potassium | 186mg | 656mg | 14% |
| Copper | 0.095mg | 0.206mg | 12% |
| Calories | 71kcal | 282kcal | 11% |
| Vitamin B6 | 0.036mg | 0.165mg | 10% |
| Vitamin B5 | 0.208mg | 0.589mg | 8% |
| Phosphorus | 19mg | 62mg | 6% |
| Fiber | 6.5g | 8g | 6% |
| Manganese | 0.135mg | 0.262mg | 6% |
| Vitamin B3 | 0.429mg | 1.274mg | 5% |
| Selenium | 0µg | 3µg | 5% |
| Magnesium | 20mg | 43mg | 5% |
| Iron | 0.86mg | 1.02mg | 2% |
| Vitamin A | 15µg | 0µg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Calcium | 62mg | 39mg | 2% |
| Vitamin B2 | 0.09mg | 0.066mg | 2% |
| Zinc | 0.17mg | 0.29mg | 1% |
| Polyunsaturated fat | 0.171g | 0.019g | 1% |
| Folate | 17µg | 19µg | 1% |
| Vitamin B1 | 0.037mg | 0.052mg | 1% |
| Protein | 1.88g | 2.45g | 1% |
| Vitamin E | 0.15mg | 0.05mg | 1% |
| Fats | 0.86g | 0.39g | 1% |
| Net carbs | 9.4g | 67.03g | N/A |
| Sugar | 9.36g | 63.35g | N/A |
| Sodium | 10mg | 2mg | 0% |
| Choline | 8.4mg | 6.3mg | 0% |
| Saturated fat | 0.103g | 0.032g | 0% |
| Monounsaturated fat | 0.154g | 0.036g | 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
| Contains more FatsFats | +120.5% |
| Contains more WaterWater | +293.8% |
| Contains more ProteinProtein | +30.3% |
| Contains more CarbsCarbs | +371.9% |
| Contains more OtherOther | +213.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +327.8% |
| Contains more Poly. FatPolyunsaturated fat | +800% |
| Contains less Sat. FatSaturated fat | -68.9% |
