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  6. Fruit salad vs. Kiwifruit

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.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
1
:
8
Kiwifruit
Kiwifruit
Contains more Manganese +54.1%
Contains more Calcium +209.1%
Contains more Iron +24%
Contains more Magnesium +112.5%
Contains more Phosphorus +142.9%
Contains more Potassium +169%
Contains less Sodium -40%
Contains more Copper +160%
Equal in Zinc - 0.14
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Manganese +54.1%
Contains more Calcium +209.1%
Contains more Iron +24%
Contains more Magnesium +112.5%
Contains more Phosphorus +142.9%
Contains more Potassium +169%
Contains less Sodium -40%
Contains more Copper +160%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fruit salad
Fruit salad
2
:
8
Kiwifruit
Kiwifruit
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
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +123.5%
Contains more Fats +1633.3%
Contains more Carbs +12.3%
Contains more Other +134.6%
Equal in Water - 83.07
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +123.5%
Contains more Fats +1633.3%
Contains more Carbs +12.3%
Contains more Other +134.6%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +2509.1%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +2509.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Kiwifruit Opinion
Net carbs 12.05g 11.66g Fruit salad
Protein 0.51g 1.14g Kiwifruit
Fats 0.03g 0.52g Kiwifruit
Carbs 13.05g 14.66g Kiwifruit
Calories 50kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g Fruit salad
Fiber 1g 3g Kiwifruit
Calcium 11mg 34mg Kiwifruit
Iron 0.25mg 0.31mg Kiwifruit
Magnesium 8mg 17mg Kiwifruit
Phosphorus 14mg 34mg Kiwifruit
Potassium 116mg 312mg Kiwifruit
Sodium 5mg 3mg Kiwifruit
Zinc 0.14mg 0.14mg
Copper 0.05mg 0.13mg Kiwifruit
Manganese 0.151mg 0.098mg Fruit salad
Selenium 0.2µg Kiwifruit
Vitamin A 600IU 87IU Fruit salad
Vitamin A RAE 30µg 4µg Fruit salad
Vitamin E 1.46mg Kiwifruit
Vitamin C 3.3mg 92.7mg Kiwifruit
Vitamin B1 0.011mg 0.027mg Kiwifruit
Vitamin B2 0.014mg 0.025mg Kiwifruit
Vitamin B3 0.356mg 0.341mg Fruit salad
Vitamin B5 0.053mg 0.183mg Kiwifruit
Vitamin B6 0.027mg 0.063mg Kiwifruit
Folate 3µg 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.004g 0.029g Fruit salad
Monounsaturated Fat 0.005g 0.047g Kiwifruit
Polyunsaturated fat 0.011g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit salad
42%
Kiwifruit
Minerals Daily Need Coverage Score
8%
Fruit salad
14%
Kiwifruit

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 is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (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)

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. 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.