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Fruitcake vs. Kiwi — In-Depth Nutrition Comparison

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How are fruitcake and kiwi different?

  • Fruitcake is richer in iron, vitamin B2, and manganese, while kiwi is higher in vitamin C, vitamin K, and copper.
  • Kiwi covers your daily need for vitamin C, 102% more than fruitcake.
  • Fruitcake contains 36 times more saturated fat than kiwi. Fruitcake contains 1.048g of saturated fat, while kiwi contains 0.029g.

Cake, fruitcake, commercially prepared and Kiwifruit, green, raw types were used in this article.

Infographic

Fruitcake vs Kiwi 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Kiwi
3
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 IronIron +567.7%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +124.5%
Contains more SeleniumSelenium +900%
Contains more PotassiumPotassium +103.9%
Contains more CopperCopper +160%
Contains less SodiumSodium -97%
~equal in Magnesium ~17mg
~equal in Calcium ~34mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +296%
Contains more Vitamin B3Vitamin B3 +132%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14.1%
Contains more Vitamin CVitamin C +18440%
Contains more Vitamin EVitamin E +62.2%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin KVitamin K +2586.7%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Kiwi
1
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 +154.4%
Contains more FatsFats +1650%
Contains more CarbsCarbs +320.2%
Contains more OtherOther +80.3%
Contains more WaterWater +228.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Kiwi
1
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 more Mono. FatMonounsaturated fat +8836.2%
Contains more Poly. FatPolyunsaturated fat +1057.8%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruitcake Kiwi DV% diff.
Vitamin C 0.5mg 92.7mg 102%
Vitamin K 1.5µg 40.3µg 32%
Iron 2.07mg 0.31mg 22%
Polyunsaturated fat 3.323g 0.287g 20%
Carbs 61.6g 14.66g 16%
Calories 324kcal 61kcal 13%
Fats 9.1g 0.52g 13%
Monounsaturated fat 4.2g 0.047g 10%
Copper 0.05mg 0.13mg 9%
Vitamin B2 0.099mg 0.025mg 6%
Potassium 153mg 312mg 5%
Fructose 4.35g 5%
Manganese 0.22mg 0.098mg 5%
Saturated fat 1.048g 0.029g 5%
Sodium 101mg 3mg 4%
Vitamin E 0.9mg 1.46mg 4%
Protein 2.9g 1.14g 4%
Fiber 3.7g 3g 3%
Phosphorus 52mg 34mg 3%
Selenium 2µg 0.2µg 3%
Vitamin B3 0.791mg 0.341mg 3%
Vitamin B1 0.05mg 0.027mg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.27mg 0.14mg 1%
Folate 20µg 25µg 1%
Vitamin B5 0.226mg 0.183mg 1%
Vitamin B6 0.046mg 0.063mg 1%
Net carbs 57.9g 11.66g N/A
Magnesium 16mg 17mg 0%
Calcium 33mg 34mg 0%
Sugar 27.42g 8.99g N/A
Vitamin A 7µg 4µg 0%
Vitamin B12 0.01µg 0µg 0%
Choline 8.9mg 7.8mg 0%
Tryptophan 0.042mg 0.015mg 0%
Threonine 0.102mg 0.047mg 0%
Isoleucine 0.121mg 0.051mg 0%
Leucine 0.206mg 0.066mg 0%
Lysine 0.121mg 0.061mg 0%
Methionine 0.059mg 0.024mg 0%
Phenylalanine 0.14mg 0.044mg 0%
Valine 0.144mg 0.057mg 0%
Histidine 0.071mg 0.027mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruitcake Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Fruitcake
39%
Kiwi
Minerals Daily Need Coverage Score
21%
Fruitcake
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 18.43g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.019g)
Which food is lower in glycemic index?
Fruitcake
Fruitcake is lower in glycemic index (difference - 5)
Which food is cheaper?
Fruitcake
Fruitcake is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.