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  6. Kumquat vs. Dates

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 carbs, potassium, copper, vitamin B6, vitamin B5, phosphorus, fiber, manganese, and magnesium.
  • Kumquat's daily need coverage for vitamin C is 48% higher.
  • Kumquat has a higher glycemic index (67) than dates (42).

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

Infographic

Kumquat vs Dates infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Dates 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%
Fiber 6.5g 8g 6%
Phosphorus 19mg 62mg 6%
Manganese 0.135mg 0.262mg 6%
Magnesium 20mg 43mg 5%
Selenium 0µg 3µg 5%
Vitamin B3 0.429mg 1.274mg 5%
Calcium 62mg 39mg 2%
Iron 0.86mg 1.02mg 2%
Vitamin A 15µg 0µg 2%
Vitamin B2 0.09mg 0.066mg 2%
Vitamin K 0µg 2.7µg 2%
Protein 1.88g 2.45g 1%
Fats 0.86g 0.39g 1%
Zinc 0.17mg 0.29mg 1%
Vitamin E 0.15mg 0.05mg 1%
Vitamin B1 0.037mg 0.052mg 1%
Folate 17µg 19µg 1%
Polyunsaturated fat 0.171g 0.019g 1%
Protein per 100 calories 2.6g 0.87g N/A
Calories per 10 g protein 378kcal 1151kcal N/A
Weight per 100 calories 141g 35g N/A
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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Dates
Dates
2
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 FatsFats +120.5%
Contains more WaterWater +293.8%
Contains more ProteinProtein +30.3%
Contains more CarbsCarbs +371.9%

Fat Type Comparison

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

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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. 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.