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Kiwifruit vs Dried fruit - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (difference - 44.45g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 7mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Dried fruit
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Kiwifruit
32
Dried fruit
Mineral Summary Score
11
Kiwifruit
33
Dried fruit

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -70%
Contains more Iron +758.1%
Contains more Calcium +61.8%
Contains more Potassium +272.4%
Contains more Magnesium +88.2%
Contains more Copper +163.8%
Contains more Zinc +178.6%
Contains more Phosphorus +108.8%
Contains less Sodium -70%
Contains more Iron +758.1%
Contains more Calcium +61.8%
Contains more Potassium +272.4%
Contains more Magnesium +88.2%
Contains more Copper +163.8%
Contains more Zinc +178.6%
Contains more Phosphorus +108.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +9170%
Contains more Vitamin B1 +80%
Contains more Vitamin K +1200%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +196.6%
Contains more Vitamin B2 +196%
Contains more Vitamin B3 +659.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Vitamin C +9170%
Contains more Vitamin B1 +80%
Contains more Vitamin K +1200%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +196.6%
Contains more Vitamin B2 +196%
Contains more Vitamin B3 +659.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Kiwifruit
20%
Dried fruit
Carbohydrates
15%
Kiwifruit
63%
Dried fruit
Fats
2%
Kiwifruit
2%
Dried fruit

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Dried fruit Opinion
Calories 61 241 Dried fruit
Protein 1.14 3.39 Dried fruit
Fats 0.52 0.51 Kiwifruit
Vitamin C 92.7 1 Kiwifruit
Carbs 14.66 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 2.66 Dried fruit
Calcium 34 55 Dried fruit
Potassium 312 1162 Dried fruit
Magnesium 17 32 Dried fruit
Sugars 8.99 53.44 Dried fruit
Fiber 3 7.3 Dried fruit
Copper 0.13 0.343 Dried fruit
Zinc 0.14 0.39 Dried fruit
Starch 0 0.35 Dried fruit
Phosphorus 34 71 Dried fruit
Sodium 3 10 Kiwifruit
Vitamin A 87 3604 Dried fruit
Vitamin E 1.46 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.027 0.015 Kiwifruit
Vitamin B2 0.025 0.074 Dried fruit
Vitamin B3 0.341 2.589 Dried fruit
Vitamin B5 0.183 0.516 Dried fruit
Vitamin B6 0.063 0.143 Dried fruit
Vitamin B12 0 0
Vitamin K 40.3 3.1 Kiwifruit
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.029 0.017 Dried fruit
Monounsaturated Fat 0.047 0.074 Dried fruit
Polyunsaturated fat 0.287 0.074 Kiwifruit
Tryptophan 0.015 0.016 Dried fruit
Threonine 0.047 0.073 Dried fruit
Isoleucine 0.051 0.063 Dried fruit
Leucine 0.066 0.105 Dried fruit
Lysine 0.061 0.083 Dried fruit
Methionine 0.024 0.015 Kiwifruit
Phenylalanine 0.044 0.062 Dried fruit
Valine 0.057 0.078 Dried fruit
Histidine 0.027 0.047 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.