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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Zinc +14.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains less Sodium -66.7%
Contains more Zinc +14.3%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin A 54IU 87IU Kiwifruit
Vitamin E 0.57mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
42
Kiwifruit
Mineral Summary Score
7
Blueberry
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Blueberry
7%
Kiwifruit
Carbohydrates
14%
Blueberry
15%
Kiwifruit
Fats
2%
Blueberry
2%
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

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. 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.