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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, while Dates are higher in Potassium, Copper, Vitamin B6, Vitamin B5, Phosphorus, Fiber, Manganese, Magnesium, and Selenium.
  • Kumquat's daily need coverage for Vitamin C is 48% higher.

We used Kumquats, raw and Dates, deglet noor types in this comparison.

Infographic

Kumquat 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.
Contains more Calcium +59%
Contains more Iron +18.6%
Contains more Magnesium +115%
Contains more Phosphorus +226.3%
Contains more Potassium +252.7%
Contains less Sodium -80%
Contains more Zinc +70.6%
Contains more Copper +116.8%
Contains more Manganese +94.1%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +59%
Contains more Iron +18.6%
Contains more Magnesium +115%
Contains more Phosphorus +226.3%
Contains more Potassium +252.7%
Contains less Sodium -80%
Contains more Zinc +70.6%
Contains more Copper +116.8%
Contains more Manganese +94.1%
Contains more Selenium +∞%

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 A +2800%
Contains more Vitamin E +200%
Contains more Vitamin C +10875%
Contains more Vitamin B2 +36.4%
Contains more Choline +33.3%
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 Folate +11.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin A +2800%
Contains more Vitamin E +200%
Contains more Vitamin C +10875%
Contains more Vitamin B2 +36.4%
Contains more Choline +33.3%
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 Folate +11.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +120.5%
Contains more Water +293.8%
Contains more Protein +30.3%
Contains more Carbs +371.9%
Contains more Other +213.7%
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
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 +120.5%
Contains more Water +293.8%
Contains more Protein +30.3%
Contains more Carbs +371.9%
Contains more Other +213.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +327.8%
Contains more Polyunsaturated fat +800%
Contains less Saturated Fat -68.9%
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +327.8%
Contains more Polyunsaturated fat +800%
Contains less Saturated Fat -68.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kumquat Dates
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Kumquat Dates Opinion
Net carbs 9.4g 67.03g Dates
Protein 1.88g 2.45g Dates
Fats 0.86g 0.39g Kumquat
Carbs 15.9g 75.03g Dates
Calories 71kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 9.36g 63.35g Kumquat
Fiber 6.5g 8g Dates
Calcium 62mg 39mg Kumquat
Iron 0.86mg 1.02mg Dates
Magnesium 20mg 43mg Dates
Phosphorus 19mg 62mg Dates
Potassium 186mg 656mg Dates
Sodium 10mg 2mg Dates
Zinc 0.17mg 0.29mg Dates
Copper 0.095mg 0.206mg Dates
Manganese 0.135mg 0.262mg Dates
Selenium 0µg 3µg Dates
Vitamin A 290IU 10IU Kumquat
Vitamin A RAE 15µg 0µg Kumquat
Vitamin E 0.15mg 0.05mg Kumquat
Vitamin C 43.9mg 0.4mg Kumquat
Vitamin B1 0.037mg 0.052mg Dates
Vitamin B2 0.09mg 0.066mg Kumquat
Vitamin B3 0.429mg 1.274mg Dates
Vitamin B5 0.208mg 0.589mg Dates
Vitamin B6 0.036mg 0.165mg Dates
Folate 17µg 19µg Dates
Choline 8.4mg 6.3mg Kumquat
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.103g 0.032g Dates
Monounsaturated Fat 0.154g 0.036g Kumquat
Polyunsaturated fat 0.171g 0.019g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat 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
19%
Kumquat
12%
Dates
Minerals Daily Need Coverage Score
14%
Kumquat
29%
Dates

Comparison summary

Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 53.99g)
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 lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 25)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.