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Grape vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Grape and Kiwifruit different?

  • Grape is higher in Manganese, and Vitamin B1, however, Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Vitamin E , Fiber, and Folate.
  • Daily need coverage for Vitamin C from Kiwifruit is 99% higher.
  • Grape contains 7 times more Manganese than Kiwifruit. While Grape contains 0.718mg of Manganese, Kiwifruit contains only 0.098mg.

Grapes, american type (slip skin), raw and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Grape 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -33.3%
Contains more Manganese +632.7%
Contains more Calcium +142.9%
Contains more Magnesium +240%
Contains more Phosphorus +240%
Contains more Potassium +63.4%
Contains more Zinc +250%
Contains more Copper +225%
Contains more Selenium +100%
Equal in Iron - 0.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -33.3%
Contains more Manganese +632.7%
Contains more Calcium +142.9%
Contains more Magnesium +240%
Contains more Phosphorus +240%
Contains more Potassium +63.4%
Contains more Zinc +250%
Contains more Copper +225%
Contains more Selenium +100%
Equal in Iron - 0.31

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.
Grape
4
:
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B2 +128%
Contains more Vitamin B6 +74.6%
Contains more Vitamin E +668.4%
Contains more Vitamin C +2217.5%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +662.5%
Contains more Folate +525%
Contains more Vitamin K +176%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 +14.9%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B2 +128%
Contains more Vitamin B6 +74.6%
Contains more Vitamin E +668.4%
Contains more Vitamin C +2217.5%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +662.5%
Contains more Folate +525%
Contains more Vitamin K +176%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +17%
Contains more Protein +81%
Contains more Fats +48.6%
Equal in Water - 83.07
Equal in Other - 0.61
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Carbs +17%
Contains more Protein +81%
Contains more Fats +48.6%
Equal in Water - 83.07
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +235.7%
Contains more Polyunsaturated fat +181.4%
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +235.7%
Contains more Polyunsaturated fat +181.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Kiwifruit Opinion
Net carbs 16.25g 11.66g Grape
Protein 0.63g 1.14g Kiwifruit
Fats 0.35g 0.52g Kiwifruit
Carbs 17.15g 14.66g Grape
Calories 67kcal 61kcal Grape
Fructose 4.35g Kiwifruit
Sugar 16.25g 8.99g Kiwifruit
Fiber 0.9g 3g Kiwifruit
Calcium 14mg 34mg Kiwifruit
Iron 0.29mg 0.31mg Kiwifruit
Magnesium 5mg 17mg Kiwifruit
Phosphorus 10mg 34mg Kiwifruit
Potassium 191mg 312mg Kiwifruit
Sodium 2mg 3mg Grape
Zinc 0.04mg 0.14mg Kiwifruit
Copper 0.04mg 0.13mg Kiwifruit
Manganese 0.718mg 0.098mg Grape
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 100IU 87IU Grape
Vitamin A RAE 5µg 4µg Grape
Vitamin E 0.19mg 1.46mg Kiwifruit
Vitamin C 4mg 92.7mg Kiwifruit
Vitamin B1 0.092mg 0.027mg Grape
Vitamin B2 0.057mg 0.025mg Grape
Vitamin B3 0.3mg 0.341mg Kiwifruit
Vitamin B5 0.024mg 0.183mg Kiwifruit
Vitamin B6 0.11mg 0.063mg Grape
Folate 4µg 25µg Kiwifruit
Vitamin K 14.6µg 40.3µg Kiwifruit
Tryptophan 0.003mg 0.015mg Kiwifruit
Threonine 0.017mg 0.047mg Kiwifruit
Isoleucine 0.005mg 0.051mg Kiwifruit
Leucine 0.013mg 0.066mg Kiwifruit
Lysine 0.014mg 0.061mg Kiwifruit
Methionine 0.021mg 0.024mg Kiwifruit
Phenylalanine 0.013mg 0.044mg Kiwifruit
Valine 0.017mg 0.057mg Kiwifruit
Histidine 0.023mg 0.027mg Kiwifruit
Saturated Fat 0.114g 0.029g Kiwifruit
Monounsaturated Fat 0.014g 0.047g Kiwifruit
Polyunsaturated fat 0.102g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
11%
Grape
42%
Kiwifruit
Minerals Daily Need Coverage Score
15%
Grape
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 7.26g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.085g)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.