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Cranberries vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between cranberries and kiwi?

  • Cranberries are richer in manganese, while kiwi is higher in vitamin C, vitamin K, copper, potassium, and folate.
  • Kiwi's daily need coverage for vitamin C is 87% higher.
  • Kiwi has 3 times less manganese than cranberries. Cranberries have 0.267mg of manganese, while kiwi has 0.098mg.
  • Kiwi has a higher glycemic index (58) than cranberries (45).

We used Cranberries, raw and Kiwifruit, green, raw types in this comparison.

Infographic

Cranberries vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Kiwi
8
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 -33.3%
Contains more ManganeseManganese +172.4%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +290%
Contains more IronIron +34.8%
Contains more CopperCopper +132.1%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +209.1%
Contains more SeleniumSelenium +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.
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 B5Vitamin B5 +61.2%
Contains more Vitamin CVitamin C +562.1%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +10.6%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +237.6%
Contains more Vitamin B6Vitamin B6 +10.5%
Contains more Vitamin KVitamin K +706%
Contains more FolateFolate +2400%
Contains more CholineCholine +41.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Kiwi DV% diff.
Vitamin C 14mg 92.7mg 87%
Vitamin K 5µg 40.3µg 29%
Copper 0.056mg 0.13mg 8%
Potassium 80mg 312mg 7%
Manganese 0.267mg 0.098mg 7%
Folate 1µg 25µg 6%
Fructose 0.67g 4.35g 5%
Magnesium 6mg 17mg 3%
Calcium 8mg 34mg 3%
Phosphorus 11mg 34mg 3%
Polyunsaturated fat 0.055g 0.287g 2%
Vitamin B5 0.295mg 0.183mg 2%
Vitamin B3 0.101mg 0.341mg 2%
Fiber 3.6g 3g 2%
Vitamin E 1.32mg 1.46mg 1%
Protein 0.46g 1.14g 1%
Calories 46kcal 61kcal 1%
Vitamin B1 0.012mg 0.027mg 1%
Carbs 11.97g 14.66g 1%
Fats 0.13g 0.52g 1%
Iron 0.23mg 0.31mg 1%
Net carbs 8.37g 11.66g N/A
Sugar 4.27g 8.99g N/A
Zinc 0.09mg 0.14mg 0%
Sodium 2mg 3mg 0%
Vitamin A 3µg 4µg 0%
Selenium 0.1µg 0.2µg 0%
Vitamin B2 0.02mg 0.025mg 0%
Vitamin B6 0.057mg 0.063mg 0%
Choline 5.5mg 7.8mg 0%
Saturated fat 0.008g 0.029g 0%
Monounsaturated fat 0.018g 0.047g 0%
Tryptophan 0.003mg 0.015mg 0%
Threonine 0.028mg 0.047mg 0%
Isoleucine 0.033mg 0.051mg 0%
Leucine 0.053mg 0.066mg 0%
Lysine 0.039mg 0.061mg 0%
Methionine 0.003mg 0.024mg 0%
Phenylalanine 0.036mg 0.044mg 0%
Valine 0.045mg 0.057mg 0%
Histidine 0.018mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
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 +147.8%
Contains more FatsFats +300%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +408.3%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
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 less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +161.1%
Contains more Poly. FatPolyunsaturated fat +421.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
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 GlucoseGlucose +19.5%
Contains more FructoseFructose +549.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0.15g
~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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.