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  6. Salmonberries vs. Kiwifruit

Salmonberries vs. Kiwifruit — In-Depth Nutrition Comparison

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Important differences between Salmonberries and Kiwifruit

  • Salmonberries have more Manganese, and Vitamin A RAE, however, Kiwifruit have more Vitamin C, Vitamin K, Copper, and Potassium.
  • Kiwifruit's daily need coverage for Vitamin C is 93% more.
  • Salmonberries have 13 times more Vitamin A RAE than Kiwifruit. Salmonberries have 50µg of Vitamin A RAE, while Kiwifruit has 4µg.
  • Salmonberries are lower in Sugar.

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

Infographic

Salmonberries 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.
Salmonberries
Salmonberries
3
:
7
Kiwifruit
Kiwifruit
Contains more Iron +29%
Contains more Zinc +100%
Contains more Manganese +1022.4%
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%
Salmonberries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +29%
Contains more Zinc +100%
Contains more Manganese +1022.4%
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%

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.
Salmonberries
Salmonberries
6
:
6
Kiwifruit
Kiwifruit
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%
Contains more Vitamin C +907.6%
Contains more Folate +47.1%
Contains more Vitamin K +172.3%
Equal in Vitamin E - 1.46
Equal in Vitamin B5 - 0.183
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%
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 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%
Contains more Vitamin C +907.6%
Contains more Folate +47.1%
Contains more Vitamin K +172.3%
Equal in Vitamin E - 1.46
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salmonberries
Salmonberries
0
:
5
Kiwifruit
Kiwifruit
Contains more Sucrose +650%
Contains more Glucose +116.3%
Contains more Fructose +148.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
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 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.
Salmonberries Kiwifruit
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 Salmonberries Kiwifruit Opinion
Net carbs 8.15g 11.66g Kiwifruit
Protein 0.85g 1.14g Kiwifruit
Fats 0.33g 0.52g Kiwifruit
Carbs 10.05g 14.66g Kiwifruit
Calories 47kcal 61kcal Kiwifruit
Fructose 1.75g 4.35g Kiwifruit
Sugar 3.66g 8.99g Salmonberries
Fiber 1.9g 3g Kiwifruit
Calcium 13mg 34mg Kiwifruit
Iron 0.4mg 0.31mg Salmonberries
Magnesium 15mg 17mg Kiwifruit
Phosphorus 27mg 34mg Kiwifruit
Potassium 110mg 312mg Kiwifruit
Sodium 14mg 3mg Kiwifruit
Zinc 0.28mg 0.14mg Salmonberries
Copper 0.03mg 0.13mg Kiwifruit
Manganese 1.1mg 0.098mg Salmonberries
Selenium 0.2µg Kiwifruit
Vitamin A 496IU 87IU Salmonberries
Vitamin A RAE 50µg 4µg Salmonberries
Vitamin E 1.61mg 1.46mg Salmonberries
Vitamin C 9.2mg 92.7mg Kiwifruit
Vitamin B1 0.041mg 0.027mg Salmonberries
Vitamin B2 0.062mg 0.025mg Salmonberries
Vitamin B3 0.466mg 0.341mg Salmonberries
Vitamin B5 0.167mg 0.183mg Kiwifruit
Vitamin B6 0.078mg 0.063mg Salmonberries
Folate 17µg 25µg Kiwifruit
Vitamin K 14.8µg 40.3µg 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
Salmonberries 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
17%
Salmonberries
42%
Kiwifruit
Minerals Daily Need Coverage Score
21%
Salmonberries
14%
Kiwifruit

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