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  6. Kiwifruit vs. Cranberry

Kiwifruit vs. Cranberry — In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Cranberry?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Potassium, and Folate, while Cranberry is higher in Manganese.
  • Kiwifruit's daily need coverage for Vitamin C is 87% higher.
  • Cranberry has 25 times less Folate than Kiwifruit. Kiwifruit has 25µg of Folate, while Cranberry has 1µg.

We used Kiwifruit, green, raw and Cranberries, raw types in this comparison.

Infographic

Kiwifruit vs Cranberry 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.
Kiwifruit
Kiwifruit
8
:
2
Cranberry
Cranberry
Contains more Calcium +325%
Contains more Iron +34.8%
Contains more Magnesium +183.3%
Contains more Phosphorus +209.1%
Contains more Potassium +290%
Contains more Zinc +55.6%
Contains more Copper +132.1%
Contains more Selenium +100%
Contains less Sodium -33.3%
Contains more Manganese +172.4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +325%
Contains more Iron +34.8%
Contains more Magnesium +183.3%
Contains more Phosphorus +209.1%
Contains more Potassium +290%
Contains more Zinc +55.6%
Contains more Copper +132.1%
Contains more Selenium +100%
Contains less Sodium -33.3%
Contains more Manganese +172.4%

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.
Kiwifruit
Kiwifruit
9
:
1
Cranberry
Cranberry
Contains more Vitamin A +38.1%
Contains more Vitamin E +10.6%
Contains more Vitamin C +562.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +237.6%
Contains more Vitamin B6 +10.5%
Contains more Folate +2400%
Contains more Vitamin K +706%
Contains more Vitamin B5 +61.2%
Equal in Vitamin E - 1.32
Equal in Vitamin B6 - 0.057
Kiwifruit
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +38.1%
Contains more Vitamin E +10.6%
Contains more Vitamin C +562.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +237.6%
Contains more Vitamin B6 +10.5%
Contains more Folate +2400%
Contains more Vitamin K +706%
Contains more Vitamin B5 +61.2%
Equal in Vitamin E - 1.32
Equal in Vitamin B6 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Cranberry
Cranberry
Contains more Protein +147.8%
Contains more Fats +300%
Contains more Carbs +22.5%
Contains more Other +408.3%
Equal in Water - 87.32
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +147.8%
Contains more Fats +300%
Contains more Carbs +22.5%
Contains more Other +408.3%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +161.1%
Contains more Polyunsaturated fat +421.8%
Contains less Saturated Fat -72.4%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +161.1%
Contains more Polyunsaturated fat +421.8%
Contains less Saturated Fat -72.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Cranberry
Cranberry
Contains more Glucose +19.5%
Contains more Fructose +549.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.16
Kiwifruit
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
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +19.5%
Contains more Fructose +549.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.16

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Cranberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 Cranberry Opinion
Net carbs 11.66g 8.37g Kiwifruit
Protein 1.14g 0.46g Kiwifruit
Fats 0.52g 0.13g Kiwifruit
Carbs 14.66g 11.97g Kiwifruit
Calories 61kcal 46kcal Kiwifruit
Fructose 4.35g 0.67g Kiwifruit
Sugar 8.99g 4.27g Cranberry
Fiber 3g 3.6g Cranberry
Calcium 34mg 8mg Kiwifruit
Iron 0.31mg 0.23mg Kiwifruit
Magnesium 17mg 6mg Kiwifruit
Phosphorus 34mg 11mg Kiwifruit
Potassium 312mg 80mg Kiwifruit
Sodium 3mg 2mg Cranberry
Zinc 0.14mg 0.09mg Kiwifruit
Copper 0.13mg 0.056mg Kiwifruit
Manganese 0.098mg 0.267mg Cranberry
Selenium 0.2µg 0.1µg Kiwifruit
Vitamin A 87IU 63IU Kiwifruit
Vitamin A RAE 4µg 3µg Kiwifruit
Vitamin E 1.46mg 1.32mg Kiwifruit
Vitamin C 92.7mg 14mg Kiwifruit
Vitamin B1 0.027mg 0.012mg Kiwifruit
Vitamin B2 0.025mg 0.02mg Kiwifruit
Vitamin B3 0.341mg 0.101mg Kiwifruit
Vitamin B5 0.183mg 0.295mg Cranberry
Vitamin B6 0.063mg 0.057mg Kiwifruit
Folate 25µg 1µg Kiwifruit
Vitamin K 40.3µg 5µg Kiwifruit
Tryptophan 0.015mg 0.003mg Kiwifruit
Threonine 0.047mg 0.028mg Kiwifruit
Isoleucine 0.051mg 0.033mg Kiwifruit
Leucine 0.066mg 0.053mg Kiwifruit
Lysine 0.061mg 0.039mg Kiwifruit
Methionine 0.024mg 0.003mg Kiwifruit
Phenylalanine 0.044mg 0.036mg Kiwifruit
Valine 0.057mg 0.045mg Kiwifruit
Histidine 0.027mg 0.018mg Kiwifruit
Saturated Fat 0.029g 0.008g Cranberry
Monounsaturated Fat 0.047g 0.018g Kiwifruit
Polyunsaturated fat 0.287g 0.055g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Cranberry
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
11%
Cranberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.