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Kiwifruit vs. Crateva religiosa — In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Crateva religiosa

  • Kiwifruit is higher in Vitamin C, and Copper, yet Crateva religiosa is higher in Iron, and Fiber.
  • Kiwifruit covers your daily Vitamin C needs 43% more than Crateva religiosa.
  • Kiwifruit contains 4 times more Calcium than Crateva religiosa. While Kiwifruit contains 34mg of Calcium, Crateva religiosa contains only 8mg.

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

Infographic

Kiwifruit vs Crateva religiosa 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.
Contains more Calcium +325%
Contains less Sodium -85%
Contains more Copper +128.1%
Contains more Iron +419.4%
Contains more Magnesium +41.2%
Contains more Phosphorus +38.2%
Contains more Zinc +121.4%
Contains more Manganese +85.7%
Equal in Potassium - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Contains more Calcium +325%
Contains less Sodium -85%
Contains more Copper +128.1%
Contains more Iron +419.4%
Contains more Magnesium +41.2%
Contains more Phosphorus +38.2%
Contains more Zinc +121.4%
Contains more Manganese +85.7%
Equal in Potassium - 304

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.
:
Contains more Vitamin C +71.3%
Contains more Vitamin A +14.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +71.3%
Contains more Vitamin A +14.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +420%
Contains more Protein +31.6%
Contains more Carbs +20.1%
Contains more Other +47.5%
Equal in Water - 79.9
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more Fats +420%
Contains more Protein +31.6%
Contains more Carbs +20.1%
Contains more Other +47.5%
Equal in Water - 79.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.7%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -51.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +200%
Contains more Fructose +14.5%
Contains more Galactose +∞%
Equal in Glucose - 4.5
Equal in Maltose - 0.2
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more Sucrose +200%
Contains more Fructose +14.5%
Contains more Galactose +∞%
Equal in Glucose - 4.5
Equal in Maltose - 0.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Crateva religiosa Opinion
Net carbs 11.66g 12.3g Crateva religiosa
Protein 1.14g 1.5g Crateva religiosa
Fats 0.52g 0.1g Kiwifruit
Carbs 14.66g 17.6g Crateva religiosa
Calories 61kcal 69kcal Crateva religiosa
Fructose 4.35g 3.8g Kiwifruit
Sugar 8.99g 8.55g Crateva religiosa
Fiber 3g 5.3g Crateva religiosa
Calcium 34mg 8mg Kiwifruit
Iron 0.31mg 1.61mg Crateva religiosa
Magnesium 17mg 24mg Crateva religiosa
Phosphorus 34mg 47mg Crateva religiosa
Potassium 312mg 304mg Kiwifruit
Sodium 3mg 20mg Kiwifruit
Zinc 0.14mg 0.31mg Crateva religiosa
Copper 0.13mg 0.057mg Kiwifruit
Manganese 0.098mg 0.182mg Crateva religiosa
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 100IU Crateva religiosa
Vitamin A RAE 4µg 5µg Crateva religiosa
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 54.1mg Kiwifruit
Vitamin B1 0.027mg Kiwifruit
Vitamin B2 0.025mg Kiwifruit
Vitamin B3 0.341mg Kiwifruit
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.063mg Kiwifruit
Folate 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.014g Crateva religiosa
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Crateva religiosa
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
42%
Kiwifruit
16%
Crateva religiosa
Minerals Daily Need Coverage Score
14%
Kiwifruit
18%
Crateva religiosa

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 0.44g)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 58)
Which food is cheaper?
Crateva religiosa
Crateva religiosa 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.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.