Dates vs. Kiwi
Nutrition comparison of Dates and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and kiwi:
- Both kiwi and dates are high in dietary fiber and potassium.
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and kiwi has 78% less calories than date - kiwi has 61 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 kiwi per calorie. Dates has a macronutrient ratio of 2:98:0 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Kiwi | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 98% | 87% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and kiwi has 80% less carbohydrates than date - kiwi has 14.7g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both kiwi and dates are high in dietary fiber. Date has 123% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and kiwi has 86% less sugar than date - kiwi has 9g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Kiwi and dates contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both kiwi and dates are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than date - kiwi has 92.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Kiwi and dates contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Kiwi has more Vitamin E than date - kiwi has 1.5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Kiwi has 13 times more Vitamin K than date - kiwi has 40.3ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and kiwi contain significant amounts of folate.
| Dates | Kiwi | |
|---|---|---|
| Thiamin | 0.05 MG | 0.027 MG |
| Riboflavin | 0.06 MG | 0.025 MG |
| Niacin | 1.61 MG | 0.341 MG |
| Pantothenic acid | 0.805 MG | 0.183 MG |
| Vitamin B6 | 0.249 MG | 0.063 MG |
| Folate | 15 UG | 25 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 88% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 190% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both kiwi and dates are high in potassium. Date has 123% more potassium than kiwi - kiwi has 312mg 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, both dates and kiwi contain significant amounts of beta-carotene.
| Dates | Kiwi | |
|---|---|---|
| beta-carotene | 89 UG | 52 UG |
| lutein + zeaxanthin | 23 UG | 122 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 (%) |
Kiwi 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 kiwi or dates contain more calories in 100 grams?Date is high in calories and kiwi has 80% less calories than date - kiwi has 61 calories in 100g and date has 277 calories.
Does kiwi or dates have more carbohydrates?
By weight, date is high in carbohydrates and kiwi has 80% fewer carbohydrates than date - kiwi has 14.7g of carbs for 100g and date has 75g of carbohydrates.
Does kiwi or dates contain more calcium?
Date is a rich source of calcium and it has 90% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and date has 64mg of calcium.
Does kiwi or dates contain more potassium?
Both kiwi and dates are high in potassium. Date has 120% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and date has 696mg of potassium.