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.
Detailed nutritional comparison of dates and kumquat is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Kumquat src

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 2:97:1 and for kumquat, 10:80:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Kumquat
Protein 2% 10%
Carbohydrates 97% 80%
Fat 1% 10%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Kumquat .

Note: The specific food items compared are: Dates (Dates, medjool) and Kumquat (Kumquats, raw) .

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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.

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