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  6. Kiwifruit vs. Salmonberries

Kiwifruit vs. Salmonberries — In-Depth Nutrition Comparison

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Important differences between Kiwifruit and Salmonberries

  • Kiwifruit has more Vitamin C, Vitamin K, Copper, and Potassium, however, Salmonberries has more Manganese, and Vitamin A RAE.
  • Kiwifruit's daily need coverage for Vitamin C is 93% more.
  • Kiwifruit has 4 times more Copper than Salmonberries. Kiwifruit has 0.13mg of Copper, while Salmonberries have 0.03mg.
  • Salmonberries are lower in Sugar.

The food varieties used in the comparison are Kiwifruit, green, raw and Salmonberries, raw (Alaska Native).

Infographic

Kiwifruit vs Salmonberries 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
7
:
3
Salmonberries
Salmonberries
Contains more Calcium +161.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +25.9%
Contains more Potassium +183.6%
Contains less Sodium -78.6%
Contains more Copper +333.3%
Contains more Iron +29%
Contains more Zinc +100%
Contains more Manganese +1022.4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Salmonberries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Contains more Calcium +161.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +25.9%
Contains more Potassium +183.6%
Contains less Sodium -78.6%
Contains more Copper +333.3%
Contains more Iron +29%
Contains more Zinc +100%
Contains more Manganese +1022.4%

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
6
:
6
Salmonberries
Salmonberries
Contains more Vitamin C +907.6%
Contains more Folate +47.1%
Contains more Vitamin K +172.3%
Contains more Vitamin A +470.1%
Contains more Vitamin E +10.3%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +148%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B6 +23.8%
Equal in Vitamin B5 - 0.167
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%
Salmonberries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 37%
Contains more Vitamin C +907.6%
Contains more Folate +47.1%
Contains more Vitamin K +172.3%
Contains more Vitamin A +470.1%
Contains more Vitamin E +10.3%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +148%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B6 +23.8%
Equal in Vitamin B5 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Salmonberries
Salmonberries
Contains more Protein +34.1%
Contains more Fats +57.6%
Contains more Carbs +45.9%
Equal in Water - 88.21
Equal in Other - 0.56
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Salmonberries
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
Contains more Protein +34.1%
Contains more Fats +57.6%
Contains more Carbs +45.9%
Equal in Water - 88.21
Equal in Other - 0.56

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
5
:
0
Salmonberries
Salmonberries
Contains more Sucrose +650%
Contains more Glucose +116.3%
Contains more Fructose +148.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
Salmonberries
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +650%
Contains more Glucose +116.3%
Contains more Fructose +148.6%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Salmonberries Opinion
Net carbs 11.66g 8.15g Kiwifruit
Protein 1.14g 0.85g Kiwifruit
Fats 0.52g 0.33g Kiwifruit
Carbs 14.66g 10.05g Kiwifruit
Calories 61kcal 47kcal Kiwifruit
Fructose 4.35g 1.75g Kiwifruit
Sugar 8.99g 3.66g Salmonberries
Fiber 3g 1.9g Kiwifruit
Calcium 34mg 13mg Kiwifruit
Iron 0.31mg 0.4mg Salmonberries
Magnesium 17mg 15mg Kiwifruit
Phosphorus 34mg 27mg Kiwifruit
Potassium 312mg 110mg Kiwifruit
Sodium 3mg 14mg Kiwifruit
Zinc 0.14mg 0.28mg Salmonberries
Copper 0.13mg 0.03mg Kiwifruit
Manganese 0.098mg 1.1mg Salmonberries
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 496IU Salmonberries
Vitamin A RAE 4µg 50µg Salmonberries
Vitamin E 1.46mg 1.61mg Salmonberries
Vitamin C 92.7mg 9.2mg Kiwifruit
Vitamin B1 0.027mg 0.041mg Salmonberries
Vitamin B2 0.025mg 0.062mg Salmonberries
Vitamin B3 0.341mg 0.466mg Salmonberries
Vitamin B5 0.183mg 0.167mg Kiwifruit
Vitamin B6 0.063mg 0.078mg Salmonberries
Folate 25µg 17µg Kiwifruit
Vitamin K 40.3µg 14.8µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Salmonberries
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Salmonberries
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
17%
Salmonberries
Minerals Daily Need Coverage Score
14%
Kiwifruit
21%
Salmonberries

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 5.33g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 58)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 11mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.