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Dried fruit vs Kiwifruit - In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Kiwifruit

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

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

Infographic

Dried fruit vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +61.8%
Contains more Iron +758.1%
Contains more Magnesium +88.2%
Contains more Phosphorus +108.8%
Contains more Potassium +272.4%
Contains more Zinc +178.6%
Contains more Copper +163.8%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Calcium +61.8%
Contains more Iron +758.1%
Contains more Magnesium +88.2%
Contains more Phosphorus +108.8%
Contains more Potassium +272.4%
Contains more Zinc +178.6%
Contains more Copper +163.8%
Contains less Sodium -70%

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 A +4042.5%
Contains more Vitamin E +196.6%
Contains more Vitamin B2 +196%
Contains more Vitamin B3 +659.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Vitamin C +9170%
Contains more Vitamin B1 +80%
Contains more Folate +150%
Contains more Vitamin K +1200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +4042.5%
Contains more Vitamin E +196.6%
Contains more Vitamin B2 +196%
Contains more Vitamin B3 +659.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Vitamin C +9170%
Contains more Vitamin B1 +80%
Contains more Folate +150%
Contains more Vitamin K +1200%

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.
Dried fruit Kiwifruit
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 Kiwifruit Opinion
Net carbs 55.34g 11.66g Dried fruit
Protein 3.39g 1.14g Dried fruit
Fats 0.51g 0.52g Kiwifruit
Carbs 62.64g 14.66g Dried fruit
Calories 241kcal 61kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 4.35g Dried fruit
Sugar 53.44g 8.99g Kiwifruit
Fiber 7.3g 3g Dried fruit
Calcium 55mg 34mg Dried fruit
Iron 2.66mg 0.31mg Dried fruit
Magnesium 32mg 17mg Dried fruit
Phosphorus 71mg 34mg Dried fruit
Potassium 1162mg 312mg Dried fruit
Sodium 10mg 3mg Kiwifruit
Zinc 0.39mg 0.14mg Dried fruit
Copper 0.343mg 0.13mg Dried fruit
Vitamin A 3604IU 87IU Dried fruit
Vitamin E 4.33mg 1.46mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 92.7mg Kiwifruit
Vitamin B1 0.015mg 0.027mg Kiwifruit
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
Folate 10µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 40.3µg Kiwifruit
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 Kiwifruit
Phenylalanine 0.062mg 0.044mg Dried fruit
Valine 0.078mg 0.057mg Dried fruit
Histidine 0.047mg 0.027mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.029g Dried fruit
Monounsaturated Fat 0.074g 0.047g Dried fruit
Polyunsaturated fat 0.074g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38
Dried fruit
42
Kiwifruit
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
7%
Kiwifruit
Carbohydrates
63%
Dried fruit
15%
Kiwifruit
Fats
2%
Dried fruit
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 44.45g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 7mg)
Which food is cheaper?
Kiwifruit
Kiwifruit 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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.