Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Kiwifruit

Dried fruit vs. Kiwifruit — In-Depth Nutrition Comparison

Compare

Significant differences between Dried fruit and Kiwifruit

  • Dried fruit has more Iron, Potassium, Copper, Vitamin A RAE, 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 RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
9
:
1
Kiwifruit
Kiwifruit
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 more Manganese +139.8%
Contains more Selenium +1000%
Contains less Sodium -70%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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 more Manganese +139.8%
Contains more Selenium +1000%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
6
:
4
Kiwifruit
Kiwifruit
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%
Dried fruit
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%
Kiwifruit
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +197.4%
Contains more Carbs +327.3%
Contains more Other +321.3%
Contains more Water +168.9%
Equal in Fats - 0.52
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Kiwifruit
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 +197.4%
Contains more Carbs +327.3%
Contains more Other +321.3%
Contains more Water +168.9%
Equal in Fats - 0.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Kiwifruit
Kiwifruit
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +57.4%
Contains more Polyunsaturated fat +287.8%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +57.4%
Contains more Polyunsaturated fat +287.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
2
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +5160%
Contains more Glucose +704.9%
Contains more Fructose +186.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Dried fruit
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
Kiwifruit
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 Sucrose +5160%
Contains more Glucose +704.9%
Contains more Fructose +186.7%
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.
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
Manganese 0.235mg 0.098mg Dried fruit
Selenium 2.2µg 0.2µg Dried fruit
Vitamin A 3604IU 87IU Dried fruit
Vitamin A RAE 180µg 4µg Dried fruit
Vitamin E 4.33mg 1.46mg Dried fruit
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 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
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

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Kiwifruit
Kiwifruit vs Banana
Banana
Kiwifruit
Kiwifruit vs Pineapple
Pineapple
Kiwifruit
Kiwifruit vs Strawberry
Strawberry

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
38%
Dried fruit
42%
Kiwifruit
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
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

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. 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.