Dates vs. Kumquat
Nutrition comparison of Dates and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and kumquat:
- Both kumquat and dates are high in calcium and dietary fiber.
- Date has more beta-carotene than kumquat, however, kumquat contains more lutein + zeaxanthin and alpha-carotene than date.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of potassium.
- Kumquat is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and kumquat has 74% less calories than date - kumquat has 71 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to kumquat per calorie. Dates has a macronutrient ratio of 2:98:0 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Kumquat | |
|---|---|---|
| Protein | 2% | 10% |
| Carbohydrates | 98% | 78% |
| Fat | ~ | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and kumquat has 79% less carbohydrates than date - kumquat has 15.9g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both kumquat and dates are high in dietary fiber. Kumquat is very similar to kumquat for dietary fiber - kumquat has 6.5g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and kumquat has 86% less sugar than date - kumquat has 9.4g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Kumquat and dates contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both kumquat and dates are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has more Vitamin C than date - kumquat has 43.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Kumquat and dates contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Kumquat and dates contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and kumquat contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and kumquat contain significant amounts of thiamin, riboflavin and folate.
| Dates | Kumquat | |
|---|---|---|
| Thiamin | 0.05 MG | 0.037 MG |
| Riboflavin | 0.06 MG | 0.09 MG |
| Niacin | 1.61 MG | 0.429 MG |
| Pantothenic acid | 0.805 MG | 0.208 MG |
| Vitamin B6 | 0.249 MG | 0.036 MG |
| Folate | 15 UG | 17 UG |
Minerals
calcium
Both kumquat and dates are high in calcium. Kumquat is very similar to kumquat for calcium - kumquat has 62mg of calcium per 100 grams and date has 64mg of calcium.
iron
Kumquat and dates contain similar amounts of iron - kumquat has 0.86mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 274% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and date has 696mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than kumquat per 100 grams, however, kumquat contains more lutein + zeaxanthin and alpha-carotene than date per 100 grams.
| Dates | Kumquat | |
|---|---|---|
| beta-carotene | 89 UG | ~ |
| lutein + zeaxanthin | 23 UG | 129 UG |
| alpha-carotene | ~ | 155 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Dates g
()
|
Daily Values (%) |
Kumquat g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kumquat or dates contain more calories in 100 grams?Date is high in calories and kumquat has 70% less calories than date - kumquat has 71 calories in 100g and date has 277 calories.
Does kumquat or dates have more carbohydrates?
By weight, date is high in carbohydrates and kumquat has 80% fewer carbohydrates than date - kumquat has 15.9g of carbs for 100g and date has 75g of carbohydrates.
Does kumquat or dates contain more calcium?
Both kumquat and dates are high in calcium. Kumquat is very similar to kumquat for calcium - kumquat has 62mg of calcium in 100 grams and date has 64mg of calcium.
Does kumquat or dates contain more potassium?
Date is a rich source of potassium and it has 270% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and date has 696mg of potassium.