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Chokecherries vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the differences between Chokecherries and Kiwifruit?

  • Chokecherries are higher in Fiber, and Vitamin B6, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 102% more.
  • Kiwifruit contains 6 times less Fiber than Chokecherries. Chokecherries contain 17g of Fiber, while Kiwifruit contains 3g.
  • Kiwifruit has less Sugar.

We used Chokecherries, raw, pitted (Shoshone Bannock) and Kiwifruit, green, raw types in this article.

Infographic

Chokecherries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +17.6%
Contains more Iron +29%
Contains more Magnesium +23.5%
Contains more Phosphorus +32.4%
Contains less Sodium -33.3%
Contains more Zinc +35.7%
Contains more Manganese +95.9%
Contains more Selenium +750%
Contains more Copper +91.2%
Equal in Potassium - 312
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +17.6%
Contains more Iron +29%
Contains more Magnesium +23.5%
Contains more Phosphorus +32.4%
Contains less Sodium -33.3%
Contains more Zinc +35.7%
Contains more Manganese +95.9%
Contains more Selenium +750%
Contains more Copper +91.2%
Equal in Potassium - 312

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.
:
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +80.3%
Contains more Vitamin B6 +206.3%
Contains more Vitamin A +102.3%
Contains more Vitamin E +94.7%
Contains more Vitamin C +13142.9%
Contains more Folate +150%
Contains more Vitamin K +37.5%
Equal in Vitamin B1 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 15% 0% 3% 8% 14% 13% 20% 45% 8% 0% 0% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +80.3%
Contains more Vitamin B6 +206.3%
Contains more Vitamin A +102.3%
Contains more Vitamin E +94.7%
Contains more Vitamin C +13142.9%
Contains more Folate +150%
Contains more Vitamin K +37.5%
Equal in Vitamin B1 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +153.5%
Contains more Fats +88.5%
Contains more Carbs +131.1%
Contains more Other +23%
Contains more Water +35.1%
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
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 +153.5%
Contains more Fats +88.5%
Contains more Carbs +131.1%
Contains more Other +23%
Contains more Water +35.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +115.3%
Contains more Fructose +23.7%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 +115.3%
Contains more Fructose +23.7%
Contains more Sucrose +∞%
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.
Chokecherries Kiwifruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chokecherries Kiwifruit Opinion
Net carbs 16.88g 11.66g Chokecherries
Protein 2.89g 1.14g Chokecherries
Fats 0.98g 0.52g Chokecherries
Carbs 33.88g 14.66g Chokecherries
Calories 156kcal 61kcal Chokecherries
Starch 0.87g 0g Chokecherries
Fructose 5.38g 4.35g Chokecherries
Sugar 14.22g 8.99g Kiwifruit
Fiber 17g 3g Chokecherries
Calcium 40mg 34mg Chokecherries
Iron 0.4mg 0.31mg Chokecherries
Magnesium 21mg 17mg Chokecherries
Phosphorus 45mg 34mg Chokecherries
Potassium 309mg 312mg Kiwifruit
Sodium 2mg 3mg Chokecherries
Zinc 0.19mg 0.14mg Chokecherries
Copper 0.068mg 0.13mg Kiwifruit
Manganese 0.192mg 0.098mg Chokecherries
Selenium 1.7µg 0.2µg Chokecherries
Vitamin A 43IU 87IU Kiwifruit
Vitamin A RAE 2µg 4µg Kiwifruit
Vitamin E 0.75mg 1.46mg Kiwifruit
Vitamin C 0.7mg 92.7mg Kiwifruit
Vitamin B1 0.029mg 0.027mg Chokecherries
Vitamin B2 0.058mg 0.025mg Chokecherries
Vitamin B3 0.672mg 0.341mg Chokecherries
Vitamin B5 0.33mg 0.183mg Chokecherries
Vitamin B6 0.193mg 0.063mg Chokecherries
Folate 10µg 25µg Kiwifruit
Choline 7.8mg Kiwifruit
Vitamin K 29.3µg 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 Chokecherries
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
Chokecherries 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
15%
Chokecherries
39%
Kiwifruit
Minerals Daily Need Coverage Score
15%
Chokecherries
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 5.23g)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 58)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $0.5)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.