Comparison
Kiwi vs Dates (Medjool): Fiber Comparison
Kiwi carries more fiber per serving — 5.4g versus 5.4g for Dates (Medjool). Here's the full breakdown.
Kiwi
5.4g
per 1 cup sliced (177g)
Soluble1.0g
Insoluble4.4g
Calories110
Protein2.0g
Dates (Medjool)
5.4g
per 3 dates (75g)
Soluble1.5g
Insoluble3.9g
Calories200
Protein1.6g
The verdict
Kiwi and Dates (Medjool) are close on fiber, within 0.0g of each other per serving. At that gap, other factors — calories, protein, how each fits a given meal — matter more for choosing between them than fiber content alone.
Kiwi: 5.4g/serving
Dates (Medjool): 5.4g/serving
Difference: 0.0g