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Fruit salad vs Kiwifruit - In-Depth Nutrition Comparison

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Differences between Fruit salad and Kiwifruit

  • Fruit salad contains less Vitamin C, Copper, Fiber, Potassium and Folate than Kiwifruit.
  • Kiwifruit's daily need coverage for Vitamin C is 99% higher.

The food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Kiwifruit, green, raw.

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Fruit salad vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +24%
Contains more Calcium +209.1%
Contains more Potassium +169%
Contains more Magnesium +112.5%
Contains more Copper +160%
Contains more Phosphorus +142.9%
Contains less Sodium -40%
Equal in Zinc - 0.14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +24%
Contains more Calcium +209.1%
Contains more Potassium +169%
Contains more Magnesium +112.5%
Contains more Copper +160%
Contains more Phosphorus +142.9%
Contains less Sodium -40%
Equal in Zinc - 0.14

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 +589.7%
Contains more Vitamin C +2709.1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Folate +733.3%
Equal in Vitamin B3 - 0.341
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin A +589.7%
Contains more Vitamin C +2709.1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Folate +733.3%
Equal in Vitamin B3 - 0.341

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Fruit salad
42
Kiwifruit
Mineral Summary Score
7
Fruit salad
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 the food
Protein
3%
Fruit salad
7%
Kiwifruit
Carbohydrates
13%
Fruit salad
15%
Kiwifruit
Fats
0%
Fruit salad
2%
Kiwifruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fruit salad Kiwifruit
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Fruit salad Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (difference - 8.99g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 4)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Fruit salad Kiwifruit Opinion
Calories 50 61 Kiwifruit
Protein 0.51 1.14 Kiwifruit
Fats 0.03 0.52 Kiwifruit
Vitamin C 3.3 92.7 Kiwifruit
Carbs 13.05 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 0.31 Kiwifruit
Calcium 11 34 Kiwifruit
Potassium 116 312 Kiwifruit
Magnesium 8 17 Kiwifruit
Sugars 8.99 Fruit salad
Fiber 1 3 Kiwifruit
Copper 0.05 0.13 Kiwifruit
Zinc 0.14 0.14
Starch 0 Kiwifruit
Phosphorus 14 34 Kiwifruit
Sodium 5 3 Kiwifruit
Vitamin A 600 87 Fruit salad
Vitamin E 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.011 0.027 Kiwifruit
Vitamin B2 0.014 0.025 Kiwifruit
Vitamin B3 0.356 0.341 Fruit salad
Vitamin B5 0.053 0.183 Kiwifruit
Vitamin B6 0.027 0.063 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 Kiwifruit
Folate 3 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.004 0.029 Fruit salad
Monounsaturated Fat 0.005 0.047 Kiwifruit
Polyunsaturated fat 0.011 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

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 of the foods presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.