Dates (Medjool) vs Kiwi
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Dates (Medjool) | Kiwi |
|---|---|---|
| Calories | 277kcal | 61kcal |
| Protein | 1.8g | 1.1g |
| Carbs | 75g | 14.7g |
| Fat | 0.2g | 0.5g |
| Fiber | 6.7g | 3g |
| Sugar | 66.5g | 9g |
| Sodium | 1mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Kiwi has 216 fewer calories per 100g than Dates (Medjool) (354% less).
- Dates (Medjool) delivers more protein (1.8g vs 1.1g per 100g).
- Dates (Medjool) has more fiber (6.7g vs 3g).
- Dates (Medjool) contains less fat (0.2g vs 0.5g).
- Kiwi has less sugar (9g vs 66.5g).
Dates (Medjool)
Dates are a whole-food concentrated sweetener — very high in natural sugars but bundled with fiber, potassium and magnesium. A common natural sweetener in baking, they raise blood sugar less sharply than refined sugar thanks to their fiber.
View Dates (Medjool) nutrition →Kiwi
Kiwifruit delivers more vitamin C per gram than oranges — over 100% of the daily requirement in a single fruit. It also contains actinidin, an enzyme shown in clinical studies to improve protein digestion, and provides vitamin K, vitamin E, and potassium.
View Kiwi nutrition →Track Dates (Medjool) & Kiwi in Kairo
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