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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Grape
1
:
Contains less Sodium -33.3%
Contains more Calcium +142.9%
Contains more Potassium +63.4%
Contains more Magnesium +240%
Contains more Copper +225%
Contains more Zinc +250%
Contains more Phosphorus +240%
Equal in Iron - 0.31
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains less Sodium -33.3%
Contains more Calcium +142.9%
Contains more Potassium +63.4%
Contains more Magnesium +240%
Contains more Copper +225%
Contains more Zinc +250%
Contains more Phosphorus +240%
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" chart 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 C +2217.5%
Contains more Vitamin E +668.4%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +662.5%
Contains more Vitamin K +176%
Contains more Folate +525%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 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 +14.9%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B2 +128%
Contains more Vitamin B6 +74.6%
Contains more Vitamin C +2217.5%
Contains more Vitamin E +668.4%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +662.5%
Contains more Vitamin K +176%
Contains more Folate +525%

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
11
Grape
42
Kiwifruit
Mineral Summary Score
7
Grape
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
4%
Grape
7%
Kiwifruit
Carbohydrates
17%
Grape
15%
Kiwifruit
Fats
2%
Grape
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.
Grape Kiwifruit
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Grape 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 contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Grape Kiwifruit Opinion
Calories 67 61 Grape
Protein 0.63 1.14 Kiwifruit
Fats 0.35 0.52 Kiwifruit
Vitamin C 4 92.7 Kiwifruit
Carbs 17.15 14.66 Grape
Cholesterol 0 0
Vitamin D 0 0
Iron 0.29 0.31 Kiwifruit
Calcium 14 34 Kiwifruit
Potassium 191 312 Kiwifruit
Magnesium 5 17 Kiwifruit
Sugars 16.25 8.99 Kiwifruit
Fiber 0.9 3 Kiwifruit
Copper 0.04 0.13 Kiwifruit
Zinc 0.04 0.14 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 10 34 Kiwifruit
Sodium 2 3 Grape
Vitamin A 100 87 Grape
Vitamin E 0.19 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.092 0.027 Grape
Vitamin B2 0.057 0.025 Grape
Vitamin B3 0.3 0.341 Kiwifruit
Vitamin B5 0.024 0.183 Kiwifruit
Vitamin B6 0.11 0.063 Grape
Vitamin B12 0 0
Vitamin K 14.6 40.3 Kiwifruit
Folate 4 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.114 0.029 Kiwifruit
Monounsaturated Fat 0.014 0.047 Kiwifruit
Polyunsaturated fat 0.102 0.287 Kiwifruit
Tryptophan 0.003 0.015 Kiwifruit
Threonine 0.017 0.047 Kiwifruit
Isoleucine 0.005 0.051 Kiwifruit
Leucine 0.013 0.066 Kiwifruit
Lysine 0.014 0.061 Kiwifruit
Methionine 0.021 0.024 Kiwifruit
Phenylalanine 0.013 0.044 Kiwifruit
Valine 0.017 0.057 Kiwifruit
Histidine 0.023 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. 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.