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  6. Dried fruit vs. Kiwi

Dried fruit vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Kiwi

  • Dried fruit has more Iron, Potassium, Copper, Vitamin A, Vitamin E, Fiber, Vitamin B3, and Vitamin B5, however, Kiwi is richer in Vitamin C, and Vitamin K.
  • Kiwi covers your daily Vitamin C needs 102% more than Dried fruit.
  • Kiwi has 45 times less Vitamin A than Dried fruit. Dried fruit has 180µg of Vitamin A, while Kiwi has 4µg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Kiwifruit, green, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Kiwi
Kiwi
1
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 MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +272.4%
Contains more IronIron +758.1%
Contains more CopperCopper +163.8%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +108.8%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -70%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Kiwi
Kiwi
4
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +4042.5%
Contains more Vitamin EVitamin E +196.6%
Contains more Vitamin B2Vitamin B2 +196%
Contains more Vitamin B3Vitamin B3 +659.2%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B6Vitamin B6 +127%
Contains more CholineCholine +78.2%
Contains more Vitamin CVitamin C +9170%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Kiwi
Kiwi
2
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 +197.4%
Contains more CarbsCarbs +327.3%
Contains more OtherOther +321.3%
Contains more WaterWater +168.9%
~equal in Fats ~0.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Kiwi
Kiwi
1
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 -41.4%
Contains more Mono. FatMonounsaturated Fat +57.4%
Contains more Poly. FatPolyunsaturated fat +287.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
Kiwi
2
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 StarchStarch +∞%
Contains more SucroseSucrose +5160%
Contains more GlucoseGlucose +704.9%
Contains more FructoseFructose +186.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Kiwi
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Kiwi Opinion
Calories 241kcal 61kcal Dried fruit
Protein 3.39g 1.14g Dried fruit
Fats 0.51g 0.52g Kiwi
Vitamin C 1mg 92.7mg Kiwi
Net carbs 55.34g 11.66g Dried fruit
Carbs 62.64g 14.66g Dried fruit
Magnesium 32mg 17mg Dried fruit
Calcium 55mg 34mg Dried fruit
Potassium 1162mg 312mg Dried fruit
Iron 2.66mg 0.31mg Dried fruit
Sugar 53.44g 8.99g Kiwi
Fiber 7.3g 3g Dried fruit
Copper 0.343mg 0.13mg Dried fruit
Zinc 0.39mg 0.14mg Dried fruit
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 34mg Dried fruit
Sodium 10mg 3mg Kiwi
Vitamin A 3604IU 87IU Dried fruit
Vitamin A 180µg 4µg Dried fruit
Vitamin E 4.33mg 1.46mg Dried fruit
Manganese 0.235mg 0.098mg Dried fruit
Selenium 2.2µg 0.2µg Dried fruit
Vitamin B1 0.015mg 0.027mg Kiwi
Vitamin B2 0.074mg 0.025mg Dried fruit
Vitamin B3 2.589mg 0.341mg Dried fruit
Vitamin B5 0.516mg 0.183mg Dried fruit
Vitamin B6 0.143mg 0.063mg Dried fruit
Vitamin K 3.1µg 40.3µg Kiwi
Folate 10µg 25µg Kiwi
Choline 13.9mg 7.8mg Dried fruit
Saturated Fat 0.017g 0.029g Dried fruit
Monounsaturated Fat 0.074g 0.047g Dried fruit
Polyunsaturated fat 0.074g 0.287g Kiwi
Tryptophan 0.016mg 0.015mg Dried fruit
Threonine 0.073mg 0.047mg Dried fruit
Isoleucine 0.063mg 0.051mg Dried fruit
Leucine 0.105mg 0.066mg Dried fruit
Lysine 0.083mg 0.061mg Dried fruit
Methionine 0.015mg 0.024mg Kiwi
Phenylalanine 0.062mg 0.044mg Dried fruit
Valine 0.078mg 0.057mg Dried fruit
Histidine 0.047mg 0.027mg Dried fruit
Fructose 12.47g 4.35g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
39%
Kiwi
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 44.45g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 7mg)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.