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  6. Blueberry vs. Kiwifruit

Blueberry vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Blueberry and Kiwifruit different?

  • Blueberry is richer in Manganese, while Kiwifruit is higher in Vitamin C, Vitamin K, Copper, Potassium, and Vitamin E .
  • Kiwifruit covers your daily need of Vitamin C 92% more than Blueberry.
  • Blueberry contains 3 times more Manganese than Kiwifruit. Blueberry contains 0.336mg of Manganese, while Kiwifruit contains 0.098mg.

Blueberries, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Blueberry 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.
Blueberry
Blueberry
3
:
7
Kiwifruit
Kiwifruit
Contains less Sodium -66.7%
Contains more Zinc +14.3%
Contains more Manganese +242.9%
Contains more Calcium +466.7%
Contains more Iron +10.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +183.3%
Contains more Potassium +305.2%
Contains more Copper +128.1%
Contains more Selenium +100%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
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 Zinc +14.3%
Contains more Manganese +242.9%
Contains more Calcium +466.7%
Contains more Iron +10.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +183.3%
Contains more Potassium +305.2%
Contains more Copper +128.1%
Contains more Selenium +100%

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.
Blueberry
Blueberry
3
:
7
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +37%
Contains more Vitamin B2 +64%
Contains more Vitamin B3 +22.6%
Contains more Vitamin A +61.1%
Contains more Vitamin E +156.1%
Contains more Vitamin C +855.7%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +21.2%
Contains more Folate +316.7%
Contains more Vitamin K +108.8%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
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 +37%
Contains more Vitamin B2 +64%
Contains more Vitamin B3 +22.6%
Contains more Vitamin A +61.1%
Contains more Vitamin E +156.1%
Contains more Vitamin C +855.7%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +21.2%
Contains more Folate +316.7%
Contains more Vitamin K +108.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +54.1%
Contains more Fats +57.6%
Contains more Other +165.2%
Equal in Carbs - 14.66
Equal in Water - 83.07
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +54.1%
Contains more Fats +57.6%
Contains more Other +165.2%
Equal in Carbs - 14.66
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
1
:
1
Kiwifruit
Kiwifruit
Contains more Polyunsaturated fat +96.6%
Equal in Saturated Fat - 0.029
Equal in Monounsaturated Fat - 0.047
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Polyunsaturated fat +96.6%
Equal in Saturated Fat - 0.029
Equal in Monounsaturated Fat - 0.047

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blueberry
Blueberry
3
:
3
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Glucose +18.7%
Contains more Fructose +14.3%
Contains more Sucrose +36.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
Blueberry
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 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 Glucose +18.7%
Contains more Fructose +14.3%
Contains more Sucrose +36.4%
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.
Blueberry 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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Kiwifruit Opinion
Net carbs 12.09g 11.66g Blueberry
Protein 0.74g 1.14g Kiwifruit
Fats 0.33g 0.52g Kiwifruit
Carbs 14.49g 14.66g Kiwifruit
Calories 57kcal 61kcal Kiwifruit
Starch 0.03g 0g Blueberry
Fructose 4.97g 4.35g Blueberry
Sugar 9.96g 8.99g Kiwifruit
Fiber 2.4g 3g Kiwifruit
Calcium 6mg 34mg Kiwifruit
Iron 0.28mg 0.31mg Kiwifruit
Magnesium 6mg 17mg Kiwifruit
Phosphorus 12mg 34mg Kiwifruit
Potassium 77mg 312mg Kiwifruit
Sodium 1mg 3mg Blueberry
Zinc 0.16mg 0.14mg Blueberry
Copper 0.057mg 0.13mg Kiwifruit
Manganese 0.336mg 0.098mg Blueberry
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 54IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 0.57mg 1.46mg Kiwifruit
Vitamin C 9.7mg 92.7mg Kiwifruit
Vitamin B1 0.037mg 0.027mg Blueberry
Vitamin B2 0.041mg 0.025mg Blueberry
Vitamin B3 0.418mg 0.341mg Blueberry
Vitamin B5 0.124mg 0.183mg Kiwifruit
Vitamin B6 0.052mg 0.063mg Kiwifruit
Folate 6µg 25µg Kiwifruit
Vitamin K 19.3µg 40.3µg Kiwifruit
Tryptophan 0.003mg 0.015mg Kiwifruit
Threonine 0.02mg 0.047mg Kiwifruit
Isoleucine 0.023mg 0.051mg Kiwifruit
Leucine 0.044mg 0.066mg Kiwifruit
Lysine 0.013mg 0.061mg Kiwifruit
Methionine 0.012mg 0.024mg Kiwifruit
Phenylalanine 0.026mg 0.044mg Kiwifruit
Valine 0.031mg 0.057mg Kiwifruit
Histidine 0.011mg 0.027mg Kiwifruit
Saturated Fat 0.028g 0.029g Blueberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.146g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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%
Blueberry
42%
Kiwifruit
Minerals Daily Need Coverage Score
10%
Blueberry
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 - 0.97g)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 5)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.