Side-by-Side Comparison

Dates (Medjool) vs Kiwi (Kiwifruit)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-78%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 277 kcal, 216 kcal less).

Higher Protein

+59%

Dates (Medjool)

Dates (Medjool) provides 1.8 g vs 1.1 g in Kiwi (Kiwifruit) (+0.67 g, +59%).

Higher Dietary Fiber

+123%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 3.0 g in Kiwi (Kiwifruit) (+3.7 g, +123%).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Dates (Medjool) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Kiwi (Kiwifruit)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Kiwi (Kiwifruit)

61 kcal3% DV

Dates (Medjool) provides 277 kcal vs 61 kcal in Kiwi (Kiwifruit) (+216 kcal, +354%).

ProteinDates (Medjool) higher

Dates (Medjool)

1.8 g4% DV

Kiwi (Kiwifruit)

1.1 g2% DV

Dates (Medjool) provides 1.8 g vs 1.1 g in Kiwi (Kiwifruit) (+0.67 g, +59%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Kiwi (Kiwifruit)

14.7 g5% DV

Dates (Medjool) provides 75.0 g vs 14.7 g in Kiwi (Kiwifruit) (+60.3 g, +411%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Kiwi (Kiwifruit)

3.0 g11% DV

Dates (Medjool) provides 6.7 g vs 3.0 g in Kiwi (Kiwifruit) (+3.7 g, +123%).

Total FatKiwi (Kiwifruit) higher

Dates (Medjool)

0.15 g

Kiwi (Kiwifruit)

0.52 g1% DV

Kiwi (Kiwifruit) provides 0.52 g vs 0.15 g in Dates (Medjool) (+0.37 g, +247%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Kiwi (Kiwifruit)

9.0 g18% DV

Dates (Medjool) provides 66.5 g vs 9.0 g in Kiwi (Kiwifruit) (+57.5 g, +639%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Dates (Medjool)

0 mg

Kiwi (Kiwifruit)

92.7 mg103% DV

Kiwi (Kiwifruit) has higher vitamin c (92.7 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Kiwi (Kiwifruit)

4.0 µg

Dates (Medjool) provides 7.0 µg vs 4.0 µg in Kiwi (Kiwifruit) (+3.0 µg, +75%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Dates (Medjool)

0.05 mg

Kiwi (Kiwifruit)

1.5 mg10% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.05 mg in Dates (Medjool) (+1.4 mg, +2820%).

Vitamin KKiwi (Kiwifruit) higher

Dates (Medjool)

2.7 µg2% DV

Kiwi (Kiwifruit)

40 µg34% DV

Kiwi (Kiwifruit) provides 40 µg vs 2.7 µg in Dates (Medjool) (+38 µg, +1393%).

Folate (DFE)Kiwi (Kiwifruit) higher

Dates (Medjool)

15 µg4% DV

Kiwi (Kiwifruit)

25 µg6% DV

Kiwi (Kiwifruit) provides 25 µg vs 15 µg in Dates (Medjool) (+10 µg, +67%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.05 mg4% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Kiwi (Kiwifruit)

0.34 mg2% DV

Dates (Medjool) provides 1.6 mg vs 0.34 mg in Kiwi (Kiwifruit) (+1.3 mg, +372%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Kiwi (Kiwifruit)

0.18 mg4% DV

Dates (Medjool) provides 0.81 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.62 mg, +340%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Kiwi (Kiwifruit)

0.06 mg4% DV

Dates (Medjool) provides 0.25 mg vs 0.06 mg in Kiwi (Kiwifruit) (+0.19 mg, +295%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Dates (Medjool)

1.0 mg

Kiwi (Kiwifruit)

3.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 1.0 mg in Dates (Medjool) (+2.0 mg, +200%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Kiwi (Kiwifruit)

312 mg7% DV

Dates (Medjool) provides 696 mg vs 312 mg in Kiwi (Kiwifruit) (+384 mg, +123%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Dates (Medjool) provides 64.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+30.0 mg, +88%).

IronDates (Medjool) higher

Dates (Medjool)

0.90 mg5% DV

Kiwi (Kiwifruit)

0.31 mg2% DV

Dates (Medjool) provides 0.90 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.59 mg, +190%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Kiwi (Kiwifruit)

17.0 mg4% DV

Dates (Medjool) provides 54.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+37.0 mg, +218%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

62.0 mg5% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Dates (Medjool) provides 62.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+28.0 mg, +82%).

ZincDates (Medjool) higher

Dates (Medjool)

0.44 mg4% DV

Kiwi (Kiwifruit)

0.14 mg1% DV

Dates (Medjool) provides 0.44 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.30 mg, +214%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.03 g

Kiwi (Kiwifruit)

0.03 g

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.03 g).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

66 kcal3% DV

Kiwi (Kiwifruit)

42 kcal2% DV

Dates (Medjool) provides 66 kcal vs 42 kcal in Kiwi (Kiwifruit) (+24 kcal, +58%).

ProteinKiwi (Kiwifruit) higher

Dates (Medjool)

0.43 g1% DV

Kiwi (Kiwifruit)

0.79 g2% DV

Kiwi (Kiwifruit) provides 0.79 g vs 0.43 g in Dates (Medjool) (+0.35 g, +81%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Kiwi (Kiwifruit)

10.1 g4% DV

Dates (Medjool) provides 18.0 g vs 10.1 g in Kiwi (Kiwifruit) (+7.9 g, +78%).

Dietary FiberKiwi (Kiwifruit) higher

Dates (Medjool)

1.6 g6% DV

Kiwi (Kiwifruit)

2.1 g7% DV

Kiwi (Kiwifruit) provides 2.1 g vs 1.6 g in Dates (Medjool) (+0.46 g, +29%).

Total FatKiwi (Kiwifruit) higher

Dates (Medjool)

0.04 g

Kiwi (Kiwifruit)

0.36 g

Kiwi (Kiwifruit) provides 0.36 g vs 0.04 g in Dates (Medjool) (+0.32 g, +897%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Kiwi (Kiwifruit)

6.2 g12% DV

Dates (Medjool) provides 16.0 g vs 6.2 g in Kiwi (Kiwifruit) (+9.7 g, +157%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Dates (Medjool)

0 mg

Kiwi (Kiwifruit)

64.0 mg71% DV

Kiwi (Kiwifruit) has higher vitamin c (64.0 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Dates (Medjool)

1.7 µg

Kiwi (Kiwifruit)

2.8 µg

Kiwi (Kiwifruit) provides 2.8 µg vs 1.7 µg in Dates (Medjool) (+1.1 µg, +64%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Dates (Medjool)

0.01 mg

Kiwi (Kiwifruit)

1.0 mg7% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.01 mg in Dates (Medjool) (+1.00 mg, +8295%).

Vitamin KKiwi (Kiwifruit) higher

Dates (Medjool)

0.6 µg1% DV

Kiwi (Kiwifruit)

28 µg23% DV

Kiwi (Kiwifruit) provides 28 µg vs 0.6 µg in Dates (Medjool) (+27 µg, +4191%).

Folate (DFE)Kiwi (Kiwifruit) higher

Dates (Medjool)

3.6 µg1% DV

Kiwi (Kiwifruit)

17 µg4% DV

Kiwi (Kiwifruit) provides 17 µg vs 3.6 µg in Dates (Medjool) (+14 µg, +379%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.01 mg1% DV

Kiwi (Kiwifruit)

0.02 mg2% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Kiwi (Kiwifruit)

0.02 mg1% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.39 mg2% DV

Kiwi (Kiwifruit)

0.24 mg1% DV

Dates (Medjool) provides 0.39 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.15 mg, +64%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.19 mg4% DV

Kiwi (Kiwifruit)

0.13 mg3% DV

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.13 mg).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Dates (Medjool)

0.24 mg

Kiwi (Kiwifruit)

2.1 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.24 mg in Dates (Medjool) (+1.8 mg, +763%).

PotassiumKiwi (Kiwifruit) higher

Dates (Medjool)

167 mg4% DV

Kiwi (Kiwifruit)

215 mg5% DV

Kiwi (Kiwifruit) provides 215 mg vs 167 mg in Dates (Medjool) (+48.2 mg, +29%).

CalciumKiwi (Kiwifruit) higher

Dates (Medjool)

15.4 mg1% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 15.4 mg in Dates (Medjool) (+8.1 mg, +53%).

IronSimilar

Dates (Medjool)

0.22 mg1% DV

Kiwi (Kiwifruit)

0.21 mg1% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of iron (0.22 mg).

MagnesiumDates (Medjool) higher

Dates (Medjool)

13.0 mg3% DV

Kiwi (Kiwifruit)

11.7 mg3% DV

Dates (Medjool) provides 13.0 mg vs 11.7 mg in Kiwi (Kiwifruit) (+1.2 mg, +10%).

PhosphorusKiwi (Kiwifruit) higher

Dates (Medjool)

14.9 mg1% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 14.9 mg in Dates (Medjool) (+8.6 mg, +58%).

ZincSimilar

Dates (Medjool)

0.11 mg1% DV

Kiwi (Kiwifruit)

0.10 mg1% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of zinc (0.11 mg).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Kiwi (Kiwifruit)

0.02 g

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.01 g).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Kiwi (Kiwifruit)

100 kcal5% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (100 kcal).

ProteinKiwi (Kiwifruit) higher

Dates (Medjool)

0.65 g1% DV

Kiwi (Kiwifruit)

1.9 g4% DV

Kiwi (Kiwifruit) provides 1.9 g vs 0.65 g in Dates (Medjool) (+1.2 g, +187%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Kiwi (Kiwifruit)

24.0 g9% DV

Dates (Medjool) provides 27.0 g vs 24.0 g in Kiwi (Kiwifruit) (+2.9 g, +12%).

Dietary FiberKiwi (Kiwifruit) higher

Dates (Medjool)

2.4 g9% DV

Kiwi (Kiwifruit)

4.9 g18% DV

Kiwi (Kiwifruit) provides 4.9 g vs 2.4 g in Dates (Medjool) (+2.5 g, +104%).

Total FatKiwi (Kiwifruit) higher

Dates (Medjool)

0.05 g

Kiwi (Kiwifruit)

0.85 g1% DV

Kiwi (Kiwifruit) provides 0.85 g vs 0.05 g in Dates (Medjool) (+0.80 g, +1479%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Kiwi (Kiwifruit)

14.7 g29% DV

Dates (Medjool) provides 23.9 g vs 14.7 g in Kiwi (Kiwifruit) (+9.2 g, +62%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Dates (Medjool)

0 mg

Kiwi (Kiwifruit)

152 mg169% DV

Kiwi (Kiwifruit) has higher vitamin c (152 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Dates (Medjool)

2.5 µg

Kiwi (Kiwifruit)

6.6 µg1% DV

Kiwi (Kiwifruit) provides 6.6 µg vs 2.5 µg in Dates (Medjool) (+4.0 µg, +160%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Dates (Medjool)

0.02 mg

Kiwi (Kiwifruit)

2.4 mg16% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.02 mg in Dates (Medjool) (+2.4 mg, +13202%).

Vitamin KKiwi (Kiwifruit) higher

Dates (Medjool)

1.0 µg1% DV

Kiwi (Kiwifruit)

66 µg55% DV

Kiwi (Kiwifruit) provides 66 µg vs 1.0 µg in Dates (Medjool) (+65 µg, +6700%).

Folate (DFE)Kiwi (Kiwifruit) higher

Dates (Medjool)

5.4 µg1% DV

Kiwi (Kiwifruit)

41 µg10% DV

Kiwi (Kiwifruit) provides 41 µg vs 5.4 µg in Dates (Medjool) (+36 µg, +659%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.02 mg2% DV

Kiwi (Kiwifruit)

0.04 mg4% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Similar

Dates (Medjool)

0.58 mg4% DV

Kiwi (Kiwifruit)

0.56 mg3% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of niacin (vitamin b3) (0.58 mg).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.29 mg6% DV

Kiwi (Kiwifruit)

0.30 mg6% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of pantothenic acid (b5) (0.29 mg).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Kiwi (Kiwifruit)

0.10 mg6% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Dates (Medjool)

0.36 mg

Kiwi (Kiwifruit)

4.9 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 0.36 mg in Dates (Medjool) (+4.6 mg, +1267%).

PotassiumKiwi (Kiwifruit) higher

Dates (Medjool)

251 mg5% DV

Kiwi (Kiwifruit)

512 mg11% DV

Kiwi (Kiwifruit) provides 512 mg vs 251 mg in Dates (Medjool) (+261 mg, +104%).

CalciumKiwi (Kiwifruit) higher

Dates (Medjool)

23.0 mg2% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 23.0 mg in Dates (Medjool) (+32.7 mg, +142%).

IronKiwi (Kiwifruit) higher

Dates (Medjool)

0.32 mg2% DV

Kiwi (Kiwifruit)

0.51 mg3% DV

Kiwi (Kiwifruit) provides 0.51 mg vs 0.32 mg in Dates (Medjool) (+0.18 mg, +57%).

MagnesiumKiwi (Kiwifruit) higher

Dates (Medjool)

19.4 mg5% DV

Kiwi (Kiwifruit)

27.9 mg7% DV

Kiwi (Kiwifruit) provides 27.9 mg vs 19.4 mg in Dates (Medjool) (+8.4 mg, +43%).

PhosphorusKiwi (Kiwifruit) higher

Dates (Medjool)

22.3 mg2% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 22.3 mg in Dates (Medjool) (+33.4 mg, +150%).

ZincKiwi (Kiwifruit) higher

Dates (Medjool)

0.16 mg1% DV

Kiwi (Kiwifruit)

0.23 mg2% DV

Kiwi (Kiwifruit) provides 0.23 mg vs 0.16 mg in Dates (Medjool) (+0.07 mg, +45%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Kiwi (Kiwifruit)

0.05 g

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.01 g).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Kiwi (Kiwifruit)

300 kcal15% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (299 kcal).

ProteinKiwi (Kiwifruit) higher

Dates (Medjool)

2.0 g4% DV

Kiwi (Kiwifruit)

5.6 g11% DV

Kiwi (Kiwifruit) provides 5.6 g vs 2.0 g in Dates (Medjool) (+3.7 g, +187%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Kiwi (Kiwifruit)

72.1 g26% DV

Dates (Medjool) provides 81.0 g vs 72.1 g in Kiwi (Kiwifruit) (+8.8 g, +12%).

Dietary FiberKiwi (Kiwifruit) higher

Dates (Medjool)

7.2 g26% DV

Kiwi (Kiwifruit)

14.8 g53% DV

Kiwi (Kiwifruit) provides 14.8 g vs 7.2 g in Dates (Medjool) (+7.5 g, +104%).

Total FatKiwi (Kiwifruit) higher

Dates (Medjool)

0.16 g

Kiwi (Kiwifruit)

2.6 g3% DV

Kiwi (Kiwifruit) provides 2.6 g vs 0.16 g in Dates (Medjool) (+2.4 g, +1479%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Kiwi (Kiwifruit)

44.2 g88% DV

Dates (Medjool) provides 71.8 g vs 44.2 g in Kiwi (Kiwifruit) (+27.6 g, +62%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Dates (Medjool)

0 mg

Kiwi (Kiwifruit)

456 mg507% DV

Kiwi (Kiwifruit) has higher vitamin c (456 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Dates (Medjool)

7.6 µg1% DV

Kiwi (Kiwifruit)

20 µg2% DV

Kiwi (Kiwifruit) provides 20 µg vs 7.6 µg in Dates (Medjool) (+12 µg, +160%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Dates (Medjool)

0.05 mg

Kiwi (Kiwifruit)

7.2 mg48% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.05 mg in Dates (Medjool) (+7.1 mg, +13202%).

Vitamin KKiwi (Kiwifruit) higher

Dates (Medjool)

2.9 µg2% DV

Kiwi (Kiwifruit)

198 µg165% DV

Kiwi (Kiwifruit) provides 198 µg vs 2.9 µg in Dates (Medjool) (+195 µg, +6700%).

Folate (DFE)Kiwi (Kiwifruit) higher

Dates (Medjool)

16 µg4% DV

Kiwi (Kiwifruit)

123 µg31% DV

Kiwi (Kiwifruit) provides 123 µg vs 16 µg in Dates (Medjool) (+107 µg, +659%).

Thiamin (Vitamin B1)Kiwi (Kiwifruit) higher

Dates (Medjool)

0.05 mg5% DV

Kiwi (Kiwifruit)

0.13 mg11% DV

Kiwi (Kiwifruit) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Kiwi (Kiwifruit) higher

Dates (Medjool)

0.06 mg5% DV

Kiwi (Kiwifruit)

0.12 mg9% DV

Kiwi (Kiwifruit) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Kiwi (Kiwifruit)

1.7 mg10% DV

Dates (Medjool) provides 1.7 mg vs 1.7 mg in Kiwi (Kiwifruit) (+0.06 mg, +4%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.87 mg17% DV

Kiwi (Kiwifruit)

0.90 mg18% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of pantothenic acid (b5) (0.87 mg).

Vitamin B6Similar

Dates (Medjool)

0.27 mg16% DV

Kiwi (Kiwifruit)

0.31 mg18% DV

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Dates (Medjool) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Dates (Medjool)

1.1 mg

Kiwi (Kiwifruit)

14.8 mg1% DV

Kiwi (Kiwifruit) provides 14.8 mg vs 1.1 mg in Dates (Medjool) (+13.7 mg, +1267%).

PotassiumKiwi (Kiwifruit) higher

Dates (Medjool)

752 mg16% DV

Kiwi (Kiwifruit)

1,535 mg33% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 752 mg in Dates (Medjool) (+783 mg, +104%).

CalciumKiwi (Kiwifruit) higher

Dates (Medjool)

69.1 mg5% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 69.1 mg in Dates (Medjool) (+98.2 mg, +142%).

IronKiwi (Kiwifruit) higher

Dates (Medjool)

0.97 mg5% DV

Kiwi (Kiwifruit)

1.5 mg8% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.97 mg in Dates (Medjool) (+0.55 mg, +57%).

MagnesiumKiwi (Kiwifruit) higher

Dates (Medjool)

58.3 mg14% DV

Kiwi (Kiwifruit)

83.6 mg20% DV

Kiwi (Kiwifruit) provides 83.6 mg vs 58.3 mg in Dates (Medjool) (+25.3 mg, +43%).

PhosphorusKiwi (Kiwifruit) higher

Dates (Medjool)

67.0 mg5% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 67.0 mg in Dates (Medjool) (+100 mg, +150%).

ZincKiwi (Kiwifruit) higher

Dates (Medjool)

0.48 mg4% DV

Kiwi (Kiwifruit)

0.69 mg6% DV

Kiwi (Kiwifruit) provides 0.69 mg vs 0.48 mg in Dates (Medjool) (+0.21 mg, +45%).

Lipids1 nutrients

Saturated FatKiwi (Kiwifruit) higher

Dates (Medjool)

0.03 g

Kiwi (Kiwifruit)

0.14 g1% DV

Kiwi (Kiwifruit) provides slightly more saturated fat (0.14 g vs 0.03 g).

Dates (Medjool) vs Kiwi (Kiwifruit)

Dates (Medjool)

Kiwi (Kiwifruit)

Nutritional Takeaways

Comparison Summary