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  6. Kiwifruit vs. Apple

Kiwifruit vs. Apple — In-Depth Nutrition Comparison

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Differences between Kiwifruit and Apple

  • Apple contains less Vitamin C, Vitamin K, Copper, Vitamin E , Potassium, and Folate than Kiwifruit.
  • Kiwifruit's daily need coverage for Vitamin C is 98% higher.
  • Apple contains 18 times less Vitamin K than Kiwifruit. Kiwifruit contains 40.3µg of Vitamin K, while Apple contains 2.2µg.

The food types used in this comparison are Kiwifruit, green, raw and Apples, raw, with skin.

Infographic

Kiwifruit vs Apple 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.
Kiwifruit
Kiwifruit
9
:
1
Apple
Apple
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +240%
Contains more Phosphorus +209.1%
Contains more Potassium +191.6%
Contains more Zinc +250%
Contains more Copper +381.5%
Contains more Manganese +180%
Contains more Selenium +∞%
Contains less Sodium -66.7%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +240%
Contains more Phosphorus +209.1%
Contains more Potassium +191.6%
Contains more Zinc +250%
Contains more Copper +381.5%
Contains more Manganese +180%
Contains more Selenium +∞%
Contains less Sodium -66.7%

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.
Kiwifruit
Kiwifruit
9
:
1
Apple
Apple
Contains more Vitamin A +61.1%
Contains more Vitamin E +711.1%
Contains more Vitamin C +1915.2%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +274.7%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +53.7%
Contains more Folate +733.3%
Contains more Vitamin K +1731.8%
Equal in Vitamin B2 - 0.026
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +61.1%
Contains more Vitamin E +711.1%
Contains more Vitamin C +1915.2%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +274.7%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +53.7%
Contains more Folate +733.3%
Contains more Vitamin K +1731.8%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Apple
Apple
Contains more Protein +338.5%
Contains more Fats +205.9%
Contains more Other +205%
Equal in Carbs - 13.81
Equal in Water - 85.56
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +338.5%
Contains more Fats +205.9%
Contains more Other +205%
Equal in Carbs - 13.81
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +462.7%
Equal in Saturated Fat - 0.028
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +462.7%
Equal in Saturated Fat - 0.028

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
3
Apple
Apple
Contains more Glucose +69.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +1280%
Contains more Fructose +35.6%
Kiwifruit
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
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +69.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +1280%
Contains more Fructose +35.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Apple Opinion
Net carbs 11.66g 11.41g Kiwifruit
Protein 1.14g 0.26g Kiwifruit
Fats 0.52g 0.17g Kiwifruit
Carbs 14.66g 13.81g Kiwifruit
Calories 61kcal 52kcal Kiwifruit
Starch 0g 0.05g Apple
Fructose 4.35g 5.9g Apple
Sugar 8.99g 10.39g Kiwifruit
Fiber 3g 2.4g Kiwifruit
Calcium 34mg 6mg Kiwifruit
Iron 0.31mg 0.12mg Kiwifruit
Magnesium 17mg 5mg Kiwifruit
Phosphorus 34mg 11mg Kiwifruit
Potassium 312mg 107mg Kiwifruit
Sodium 3mg 1mg Apple
Zinc 0.14mg 0.04mg Kiwifruit
Copper 0.13mg 0.027mg Kiwifruit
Manganese 0.098mg 0.035mg Kiwifruit
Selenium 0.2µg 0µg Kiwifruit
Vitamin A 87IU 54IU Kiwifruit
Vitamin A RAE 4µg 3µg Kiwifruit
Vitamin E 1.46mg 0.18mg Kiwifruit
Vitamin C 92.7mg 4.6mg Kiwifruit
Vitamin B1 0.027mg 0.017mg Kiwifruit
Vitamin B2 0.025mg 0.026mg Apple
Vitamin B3 0.341mg 0.091mg Kiwifruit
Vitamin B5 0.183mg 0.061mg Kiwifruit
Vitamin B6 0.063mg 0.041mg Kiwifruit
Folate 25µg 3µg Kiwifruit
Vitamin K 40.3µg 2.2µg Kiwifruit
Tryptophan 0.015mg 0.001mg Kiwifruit
Threonine 0.047mg 0.006mg Kiwifruit
Isoleucine 0.051mg 0.006mg Kiwifruit
Leucine 0.066mg 0.013mg Kiwifruit
Lysine 0.061mg 0.012mg Kiwifruit
Methionine 0.024mg 0.001mg Kiwifruit
Phenylalanine 0.044mg 0.006mg Kiwifruit
Valine 0.057mg 0.012mg Kiwifruit
Histidine 0.027mg 0.005mg Kiwifruit
Saturated Fat 0.029g 0.028g Apple
Monounsaturated Fat 0.047g 0.007g Kiwifruit
Polyunsaturated fat 0.287g 0.051g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Apple
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
5%
Apple
Minerals Daily Need Coverage Score
14%
Kiwifruit
4%
Apple

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 1.4g)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 22)
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)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.