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Kiwifruit vs. Blueberry — In-Depth Nutrition Comparison

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How are Kiwifruit and Blueberry different?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Potassium, and Vitamin E , while Blueberry is higher in Manganese.
  • Kiwifruit covers your daily need of Vitamin C 92% more than Blueberry.
  • Kiwifruit contains 6 times more Calcium than Blueberry. Kiwifruit contains 34mg of Calcium, while Blueberry contains 6mg.

Kiwifruit, green, raw and Blueberries, raw types were used in this article.

Infographic

Kiwifruit vs Blueberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +466.7%
Contains more Iron +10.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +183.3%
Contains more Potassium +305.2%
Contains more Copper +128.1%
Contains more Selenium +100%
Contains less Sodium -66.7%
Contains more Zinc +14.3%
Contains more Manganese +242.9%
Equal in Iron - 0.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +466.7%
Contains more Iron +10.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +183.3%
Contains more Potassium +305.2%
Contains more Copper +128.1%
Contains more Selenium +100%
Contains less Sodium -66.7%
Contains more Zinc +14.3%
Contains more Manganese +242.9%
Equal in Iron - 0.28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +61.1%
Contains more Vitamin E +156.1%
Contains more Vitamin C +855.7%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +21.2%
Contains more Folate +316.7%
Contains more Vitamin K +108.8%
Contains more Vitamin B1 +37%
Contains more Vitamin B2 +64%
Contains more Vitamin B3 +22.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin A +61.1%
Contains more Vitamin E +156.1%
Contains more Vitamin C +855.7%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +21.2%
Contains more Folate +316.7%
Contains more Vitamin K +108.8%
Contains more Vitamin B1 +37%
Contains more Vitamin B2 +64%
Contains more Vitamin B3 +22.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +54.1%
Contains more Fats +57.6%
Contains more Other +165.2%
Equal in Carbs - 14.49
Equal in Water - 84.21
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +54.1%
Contains more Fats +57.6%
Contains more Other +165.2%
Equal in Carbs - 14.49
Equal in Water - 84.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +96.6%
Equal in Saturated Fat - 0.028
Equal in Monounsaturated Fat - 0.047
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains more Polyunsaturated fat +96.6%
Equal in Saturated Fat - 0.028
Equal in Monounsaturated Fat - 0.047

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +36.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +18.7%
Contains more Fructose +14.3%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +36.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +18.7%
Contains more Fructose +14.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Blueberry
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Blueberry Opinion
Net carbs 11.66g 12.09g Blueberry
Protein 1.14g 0.74g Kiwifruit
Fats 0.52g 0.33g Kiwifruit
Carbs 14.66g 14.49g Kiwifruit
Calories 61kcal 57kcal Kiwifruit
Starch 0g 0.03g Blueberry
Fructose 4.35g 4.97g Blueberry
Sugar 8.99g 9.96g Kiwifruit
Fiber 3g 2.4g Kiwifruit
Calcium 34mg 6mg Kiwifruit
Iron 0.31mg 0.28mg Kiwifruit
Magnesium 17mg 6mg Kiwifruit
Phosphorus 34mg 12mg Kiwifruit
Potassium 312mg 77mg Kiwifruit
Sodium 3mg 1mg Blueberry
Zinc 0.14mg 0.16mg Blueberry
Copper 0.13mg 0.057mg Kiwifruit
Manganese 0.098mg 0.336mg Blueberry
Selenium 0.2µg 0.1µg Kiwifruit
Vitamin A 87IU 54IU Kiwifruit
Vitamin A RAE 4µg 3µg Kiwifruit
Vitamin E 1.46mg 0.57mg Kiwifruit
Vitamin C 92.7mg 9.7mg Kiwifruit
Vitamin B1 0.027mg 0.037mg Blueberry
Vitamin B2 0.025mg 0.041mg Blueberry
Vitamin B3 0.341mg 0.418mg Blueberry
Vitamin B5 0.183mg 0.124mg Kiwifruit
Vitamin B6 0.063mg 0.052mg Kiwifruit
Folate 25µg 6µg Kiwifruit
Vitamin K 40.3µg 19.3µg Kiwifruit
Tryptophan 0.015mg 0.003mg Kiwifruit
Threonine 0.047mg 0.02mg Kiwifruit
Isoleucine 0.051mg 0.023mg Kiwifruit
Leucine 0.066mg 0.044mg Kiwifruit
Lysine 0.061mg 0.013mg Kiwifruit
Methionine 0.024mg 0.012mg Kiwifruit
Phenylalanine 0.044mg 0.026mg Kiwifruit
Valine 0.057mg 0.031mg Kiwifruit
Histidine 0.027mg 0.011mg Kiwifruit
Saturated Fat 0.029g 0.028g Blueberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.287g 0.146g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Blueberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
12%
Blueberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.97g)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 5)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.