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  6. Raisin vs. Kiwifruit

Raisin vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Raisin and Kiwifruit?

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, and Vitamin B2, while Kiwifruit is higher in Vitamin C, Vitamin K, and Vitamin E .
  • Kiwifruit's daily need coverage for Vitamin C is 100% higher.
  • Kiwifruit has 6 times less Iron than Raisin. Raisin has 1.88mg of Iron, while Kiwifruit has 0.31mg.

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

Infographic

Raisin vs Kiwifruit 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.
Raisin
Raisin
9
:
1
Kiwifruit
Kiwifruit
Contains more Calcium +47.1%
Contains more Iron +506.5%
Contains more Magnesium +88.2%
Contains more Phosphorus +197.1%
Contains more Potassium +140.1%
Contains more Zinc +57.1%
Contains more Copper +144.6%
Contains more Manganese +205.1%
Contains more Selenium +200%
Contains less Sodium -72.7%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +47.1%
Contains more Iron +506.5%
Contains more Magnesium +88.2%
Contains more Phosphorus +197.1%
Contains more Potassium +140.1%
Contains more Zinc +57.1%
Contains more Copper +144.6%
Contains more Manganese +205.1%
Contains more Selenium +200%
Contains less Sodium -72.7%

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.
Raisin
Raisin
4
:
6
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +292.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B6 +176.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin C +3930.4%
Contains more Vitamin B5 +92.6%
Contains more Folate +400%
Contains more Vitamin K +1051.4%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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%
Contains more Vitamin B1 +292.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B6 +176.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin C +3930.4%
Contains more Vitamin B5 +92.6%
Contains more Folate +400%
Contains more Vitamin K +1051.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +169.3%
Contains more Carbs +440.1%
Contains more Other +204.9%
Contains more Fats +13%
Contains more Water +438.4%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +169.3%
Contains more Carbs +440.1%
Contains more Other +204.9%
Contains more Fats +13%
Contains more Water +438.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +675.7%
Equal in Monounsaturated Fat - 0.047
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +675.7%
Equal in Monounsaturated Fat - 0.047

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
4
:
2
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +200%
Contains more Glucose +575.2%
Contains more Fructose +582.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +200%
Contains more Glucose +575.2%
Contains more Fructose +582.3%
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.
Raisin Kiwifruit
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Kiwifruit Opinion
Net carbs 75.48g 11.66g Raisin
Protein 3.07g 1.14g Raisin
Fats 0.46g 0.52g Kiwifruit
Carbs 79.18g 14.66g Raisin
Calories 299kcal 61kcal Raisin
Starch 2.7g 0g Raisin
Fructose 29.68g 4.35g Raisin
Sugar 59.19g 8.99g Kiwifruit
Fiber 3.7g 3g Raisin
Calcium 50mg 34mg Raisin
Iron 1.88mg 0.31mg Raisin
Magnesium 32mg 17mg Raisin
Phosphorus 101mg 34mg Raisin
Potassium 749mg 312mg Raisin
Sodium 11mg 3mg Kiwifruit
Zinc 0.22mg 0.14mg Raisin
Copper 0.318mg 0.13mg Raisin
Manganese 0.299mg 0.098mg Raisin
Selenium 0.6µg 0.2µg Raisin
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.12mg 1.46mg Kiwifruit
Vitamin C 2.3mg 92.7mg Kiwifruit
Vitamin B1 0.106mg 0.027mg Raisin
Vitamin B2 0.125mg 0.025mg Raisin
Vitamin B3 0.766mg 0.341mg Raisin
Vitamin B5 0.095mg 0.183mg Kiwifruit
Vitamin B6 0.174mg 0.063mg Raisin
Folate 5µg 25µg Kiwifruit
Vitamin K 3.5µg 40.3µg Kiwifruit
Tryptophan 0.05mg 0.015mg Raisin
Threonine 0.077mg 0.047mg Raisin
Isoleucine 0.057mg 0.051mg Raisin
Leucine 0.096mg 0.066mg Raisin
Lysine 0.084mg 0.061mg Raisin
Methionine 0.021mg 0.024mg Kiwifruit
Phenylalanine 0.065mg 0.044mg Raisin
Valine 0.083mg 0.057mg Raisin
Histidine 0.072mg 0.027mg Raisin
Saturated Fat 0.058g 0.029g Kiwifruit
Monounsaturated Fat 0.051g 0.047g Raisin
Polyunsaturated fat 0.037g 0.287g Kiwifruit
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Kiwifruit
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
12%
Raisin
42%
Kiwifruit
Minerals Daily Need Coverage Score
37%
Raisin
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 50.2g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 6)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.