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  6. Fruit preserves vs. Kiwifruit

Fruit preserves vs. Kiwifruit — In-Depth Nutrition Comparison

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A recap on differences between Fruit preserves and Kiwifruit

  • Kiwifruit is higher than Fruit preserves in Vitamin C, Vitamin K, Vitamin E , Fiber, and Potassium.
  • Kiwifruit covers your daily Vitamin C needs 93% more than Fruit preserves.
  • Fruit preserves contain 5 times more Sugar than Kiwifruit. While Fruit preserves contain 48.5g of Sugar, Kiwifruit contains only 8.99g.

Food varieties used in this article are Jams and preserves and Kiwifruit, green, raw.

Infographic

Fruit preserves 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 preserves
Fruit preserves
2
:
8
Kiwifruit
Kiwifruit
Contains more Iron +58.1%
Contains more Selenium +900%
Contains more Calcium +70%
Contains more Magnesium +325%
Contains more Phosphorus +78.9%
Contains more Potassium +305.2%
Contains less Sodium -90.6%
Contains more Zinc +133.3%
Contains more Copper +30%
Contains more Manganese +145%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +58.1%
Contains more Selenium +900%
Contains more Calcium +70%
Contains more Magnesium +325%
Contains more Phosphorus +78.9%
Contains more Potassium +305.2%
Contains less Sodium -90.6%
Contains more Zinc +133.3%
Contains more Copper +30%
Contains more Manganese +145%

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 preserves
Fruit preserves
1
:
9
Kiwifruit
Kiwifruit
Contains more Vitamin B2 +204%
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin C +953.4%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +847.2%
Contains more Vitamin B5 +815%
Contains more Vitamin B6 +215%
Contains more Folate +127.3%
Contains more Vitamin K +∞%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 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 B2 +204%
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin C +953.4%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +847.2%
Contains more Vitamin B5 +815%
Contains more Vitamin B6 +215%
Contains more Folate +127.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit preserves
Fruit preserves
1
:
4
Kiwifruit
Kiwifruit
Contains more Carbs +369.7%
Contains more Protein +208.1%
Contains more Fats +642.9%
Contains more Water +172.6%
Contains more Other +165.2%
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 Carbs +369.7%
Contains more Protein +208.1%
Contains more Fats +642.9%
Contains more Water +172.6%
Contains more Other +165.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit preserves
Fruit preserves
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +∞%
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit preserves Kiwifruit
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 preserves Kiwifruit Opinion
Net carbs 67.76g 11.66g Fruit preserves
Protein 0.37g 1.14g Kiwifruit
Fats 0.07g 0.52g Kiwifruit
Carbs 68.86g 14.66g Fruit preserves
Calories 278kcal 61kcal Fruit preserves
Fructose 4.35g Kiwifruit
Sugar 48.5g 8.99g Kiwifruit
Fiber 1.1g 3g Kiwifruit
Calcium 20mg 34mg Kiwifruit
Iron 0.49mg 0.31mg Fruit preserves
Magnesium 4mg 17mg Kiwifruit
Phosphorus 19mg 34mg Kiwifruit
Potassium 77mg 312mg Kiwifruit
Sodium 32mg 3mg Kiwifruit
Zinc 0.06mg 0.14mg Kiwifruit
Copper 0.1mg 0.13mg Kiwifruit
Manganese 0.04mg 0.098mg Kiwifruit
Selenium 2µg 0.2µg Fruit preserves
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.12mg 1.46mg Kiwifruit
Vitamin C 8.8mg 92.7mg Kiwifruit
Vitamin B1 0.016mg 0.027mg Kiwifruit
Vitamin B2 0.076mg 0.025mg Fruit preserves
Vitamin B3 0.036mg 0.341mg Kiwifruit
Vitamin B5 0.02mg 0.183mg Kiwifruit
Vitamin B6 0.02mg 0.063mg Kiwifruit
Folate 11µg 25µg Kiwifruit
Vitamin K 0µg 40.3µg Kiwifruit
Tryptophan 0.008mg 0.015mg Kiwifruit
Threonine 0.023mg 0.047mg Kiwifruit
Isoleucine 0.017mg 0.051mg Kiwifruit
Leucine 0.037mg 0.066mg Kiwifruit
Lysine 0.03mg 0.061mg Kiwifruit
Methionine 0.001mg 0.024mg Kiwifruit
Phenylalanine 0.021mg 0.044mg Kiwifruit
Valine 0.021mg 0.057mg Kiwifruit
Histidine 0.014mg 0.027mg Kiwifruit
Saturated Fat 0.01g 0.029g Fruit preserves
Monounsaturated Fat 0.038g 0.047g Kiwifruit
Polyunsaturated fat 0g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves 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 preserves
42%
Kiwifruit
Minerals Daily Need Coverage Score
10%
Fruit preserves
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 39.51g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 7)
Which food is cheaper?
Fruit preserves
Fruit preserves 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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.