Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cranberries vs. Kiwi — In-Depth Nutrition Comparison

Compare

How are cranberries and kiwi different?

  • Kiwi is higher than cranberries in vitamin C.
  • Kiwi covers your daily need for vitamin C, 80% more than cranberries.
  • Kiwi has a higher glycemic index (58) than cranberries (45).

Cranberry, low bush or lingenberry, raw (Alaska Native) and Kiwifruit, green, raw types were used in this article.

Infographic

Cranberries vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
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 more IronIron +29%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +30.8%
Contains more PhosphorusPhosphorus +61.9%

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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Kiwi
9
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 B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin CVitamin C +341.4%
Contains more Vitamin B1Vitamin B1 +35%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Kiwi DV% diff.
Vitamin C 21mg 92.7mg 80%
Vitamin K 40.3µg 34%
Copper 0.13mg 14%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Potassium 312mg 9%
Folate 25µg 6%
Vitamin B6 0.063mg 5%
Fructose 4.35g 5%
Magnesium 17mg 4%
Vitamin B5 0.183mg 4%
Vitamin B2 0.08mg 0.025mg 4%
Manganese 0.098mg 4%
Polyunsaturated fat 0.287g 2%
Phosphorus 21mg 34mg 2%
Choline 7.8mg 1%
Protein 0.4g 1.14g 1%
Vitamin B1 0.02mg 0.027mg 1%
Iron 0.4mg 0.31mg 1%
Zinc 0.14mg 1%
Calcium 26mg 34mg 1%
Carbs 12.2g 14.66g 1%
Calories 55kcal 61kcal 0%
Fats 0.5g 0.52g 0%
Net carbs 12.2g 11.66g N/A
Sugar 8.99g N/A
Sodium 3mg 0%
Vitamin A 4µg 0%
Selenium 0.2µg 0%
Vitamin B3 0.4mg 0.341mg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 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 +185%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +205%
~equal in Fats ~0.52g
~equal in Water ~83.07g

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/169805/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.