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  6. Apple vs. Kiwifruit

Apple vs. Kiwifruit — In-Depth Nutrition Comparison

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Differences between Apple and Kiwifruit

  • Apple contains less Vitamin C, Vitamin K, Copper, Vitamin E , Potassium, and Folate than Kiwifruit.
  • Kiwifruit's daily need coverage for Vitamin C is 98% higher.

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

Infographic

Apple 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.
Apple
Apple
1
:
9
Kiwifruit
Kiwifruit
Contains less Sodium -66.7%
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +240%
Contains more Phosphorus +209.1%
Contains more Potassium +191.6%
Contains more Zinc +250%
Contains more Copper +381.5%
Contains more Manganese +180%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -66.7%
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +240%
Contains more Phosphorus +209.1%
Contains more Potassium +191.6%
Contains more Zinc +250%
Contains more Copper +381.5%
Contains more Manganese +180%
Contains more Selenium +∞%

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
1
:
9
Kiwifruit
Kiwifruit
Contains more Vitamin A +61.1%
Contains more Vitamin E +711.1%
Contains more Vitamin C +1915.2%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +274.7%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +53.7%
Contains more Folate +733.3%
Contains more Vitamin K +1731.8%
Equal in Vitamin B2 - 0.025
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 +61.1%
Contains more Vitamin E +711.1%
Contains more Vitamin C +1915.2%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +274.7%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +53.7%
Contains more Folate +733.3%
Contains more Vitamin K +1731.8%
Equal in Vitamin B2 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +338.5%
Contains more Fats +205.9%
Contains more Other +205%
Equal in Carbs - 14.66
Equal in Water - 83.07
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +338.5%
Contains more Fats +205.9%
Contains more Other +205%
Equal in Carbs - 14.66
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
:
2
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +462.7%
Equal in Saturated Fat - 0.029
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +462.7%
Equal in Saturated Fat - 0.029

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
3
:
3
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +1280%
Contains more Fructose +35.6%
Contains more Glucose +69.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Apple
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
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 +1280%
Contains more Fructose +35.6%
Contains more Glucose +69.1%
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.
Apple Kiwifruit
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apple Kiwifruit Opinion
Net carbs 11.41g 11.66g Kiwifruit
Protein 0.26g 1.14g Kiwifruit
Fats 0.17g 0.52g Kiwifruit
Carbs 13.81g 14.66g Kiwifruit
Calories 52kcal 61kcal Kiwifruit
Starch 0.05g 0g Apple
Fructose 5.9g 4.35g Apple
Sugar 10.39g 8.99g Kiwifruit
Fiber 2.4g 3g Kiwifruit
Calcium 6mg 34mg Kiwifruit
Iron 0.12mg 0.31mg Kiwifruit
Magnesium 5mg 17mg Kiwifruit
Phosphorus 11mg 34mg Kiwifruit
Potassium 107mg 312mg Kiwifruit
Sodium 1mg 3mg Apple
Zinc 0.04mg 0.14mg Kiwifruit
Copper 0.027mg 0.13mg Kiwifruit
Manganese 0.035mg 0.098mg Kiwifruit
Selenium 0µg 0.2µg Kiwifruit
Vitamin A 54IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 0.18mg 1.46mg Kiwifruit
Vitamin C 4.6mg 92.7mg Kiwifruit
Vitamin B1 0.017mg 0.027mg Kiwifruit
Vitamin B2 0.026mg 0.025mg Apple
Vitamin B3 0.091mg 0.341mg Kiwifruit
Vitamin B5 0.061mg 0.183mg Kiwifruit
Vitamin B6 0.041mg 0.063mg Kiwifruit
Folate 3µg 25µg Kiwifruit
Vitamin K 2.2µg 40.3µg Kiwifruit
Tryptophan 0.001mg 0.015mg Kiwifruit
Threonine 0.006mg 0.047mg Kiwifruit
Isoleucine 0.006mg 0.051mg Kiwifruit
Leucine 0.013mg 0.066mg Kiwifruit
Lysine 0.012mg 0.061mg Kiwifruit
Methionine 0.001mg 0.024mg Kiwifruit
Phenylalanine 0.006mg 0.044mg Kiwifruit
Valine 0.012mg 0.057mg Kiwifruit
Histidine 0.005mg 0.027mg Kiwifruit
Saturated Fat 0.028g 0.029g Apple
Monounsaturated Fat 0.007g 0.047g Kiwifruit
Polyunsaturated fat 0.051g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
5%
Apple
42%
Kiwifruit
Minerals Daily Need Coverage Score
4%
Apple
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 1.4g)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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