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  6. Fruit salad vs. Kiwi

Fruit salad vs. Kiwi — In-Depth Nutrition Comparison

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Differences between fruit salad and kiwi

  • Fruit salad contains less vitamin C, copper, fiber, potassium, and folate than kiwi.
  • Kiwi'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 Kiwi infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Kiwi
Kiwi
8
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 ManganeseManganese +54.1%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +169%
Contains more IronIron +24%
Contains more CopperCopper +160%
Contains more PhosphorusPhosphorus +142.9%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.14mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 10% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3%
Kiwi
Kiwi
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin CVitamin C +2709.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B5Vitamin B5 +245.3%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.341mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Kiwi DV% diff.
Vitamin C 3.3mg 92.7mg 99%
Vitamin K 40.3µg 34%
Vitamin E 1.46mg 10%
Copper 0.05mg 0.13mg 9%
Fiber 1g 3g 8%
Potassium 116mg 312mg 6%
Folate 3µg 25µg 6%
Fructose 4.35g 5%
Phosphorus 14mg 34mg 3%
Vitamin A 30µg 4µg 3%
Vitamin B5 0.053mg 0.183mg 3%
Vitamin B6 0.027mg 0.063mg 3%
Magnesium 8mg 17mg 2%
Calcium 11mg 34mg 2%
Manganese 0.151mg 0.098mg 2%
Polyunsaturated fat 0.011g 0.287g 2%
Calories 50kcal 61kcal 1%
Protein 0.51g 1.14g 1%
Fats 0.03g 0.52g 1%
Carbs 13.05g 14.66g 1%
Iron 0.25mg 0.31mg 1%
Vitamin B1 0.011mg 0.027mg 1%
Vitamin B2 0.014mg 0.025mg 1%
Choline 7.8mg 1%
Protein per 100 calories 1g 1.9g N/A
Calories per 10 g protein 980kcal 535kcal N/A
Weight per 100 calories 200g 164g N/A
Net carbs 12.05g 11.66g N/A
Sugar 8.99g N/A
Zinc 0.14mg 0.14mg 0%
Sodium 5mg 3mg 0%
Selenium 0.2µg 0%
Vitamin B3 0.356mg 0.341mg 0%
Saturated fat 0.004g 0.029g 0%
Monounsaturated fat 0.005g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Kiwi
Kiwi
3
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 +123.5%
Contains more FatsFats +1633.3%
Contains more CarbsCarbs +12.3%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Kiwi
Kiwi
2
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 -86.2%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +2509.1%

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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. 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.