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Apple vs. Kiwi — In-Depth Nutrition Comparison

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Differences between apples and kiwi

  • Apples contain less vitamin C, vitamin K, copper, vitamin E, potassium, and folate than kiwi.
  • Kiwi's daily need coverage for vitamin C is 98% higher.
  • Apples have a lower glycemic index. The glycemic index of apples is 36, while the glycemic index of kiwi is 58.

The food types used in this comparison are Apples, raw, with skin and Kiwifruit, green, raw.

Infographic

Apple vs Kiwi 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Kiwi
Kiwi
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +191.6%
Contains more IronIron +158.3%
Contains more CopperCopper +381.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +209.1%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Kiwi
Kiwi
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin CVitamin C +1915.2%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +711.1%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B3Vitamin B3 +274.7%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin KVitamin K +1731.8%
Contains more FolateFolate +733.3%
Contains more CholineCholine +129.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.025mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Kiwi DV% diff.
Vitamin C 4.6mg 92.7mg 98%
Vitamin K 2.2µg 40.3µg 32%
Copper 0.027mg 0.13mg 11%
Vitamin E 0.18mg 1.46mg 9%
Folate 3µg 25µg 6%
Potassium 107mg 312mg 6%
Magnesium 5mg 17mg 3%
Calcium 6mg 34mg 3%
Manganese 0.035mg 0.098mg 3%
Phosphorus 11mg 34mg 3%
Vitamin B5 0.061mg 0.183mg 2%
Protein 0.26g 1.14g 2%
Vitamin B3 0.091mg 0.341mg 2%
Fructose 5.9g 4.35g 2%
Vitamin B6 0.041mg 0.063mg 2%
Fiber 2.4g 3g 2%
Polyunsaturated fat 0.051g 0.287g 2%
Iron 0.12mg 0.31mg 2%
Choline 3.4mg 7.8mg 1%
Vitamin B1 0.017mg 0.027mg 1%
Fats 0.17g 0.52g 1%
Zinc 0.04mg 0.14mg 1%
Calories 52kcal 61kcal 0%
Carbs 13.81g 14.66g 0%
Net carbs 11.41g 11.66g N/A
Sugar 10.39g 8.99g N/A
Starch 0.05g 0g 0%
Sodium 1mg 3mg 0%
Vitamin A 3µg 4µg 0%
Selenium 0µg 0.2µg 0%
Vitamin B2 0.026mg 0.025mg 0%
Saturated fat 0.028g 0.029g 0%
Monounsaturated fat 0.007g 0.047g 0%
Tryptophan 0.001mg 0.015mg 0%
Threonine 0.006mg 0.047mg 0%
Isoleucine 0.006mg 0.051mg 0%
Leucine 0.013mg 0.066mg 0%
Lysine 0.012mg 0.061mg 0%
Methionine 0.001mg 0.024mg 0%
Phenylalanine 0.006mg 0.044mg 0%
Valine 0.012mg 0.057mg 0%
Histidine 0.005mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +338.5%
Contains more FatsFats +205.9%
Contains more OtherOther +205%
~equal in Carbs ~14.66g
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +571.4%
Contains more Poly. FatPolyunsaturated fat +462.7%
~equal in Saturated fat ~0.029g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
Kiwi
3
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 StarchStarch +∞%
Contains more SucroseSucrose +1280%
Contains more FructoseFructose +35.6%
Contains more GlucoseGlucose +69.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Kiwi - 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.