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Kiwifruit vs. Blueberry — In-Depth Nutrition Comparison

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How are Kiwifruit and Blueberry different?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Potassium, and Vitamin E , while Blueberry is higher in Manganese.
  • Kiwifruit covers your daily need of Vitamin C 92% more than Blueberry.
  • Kiwifruit contains 6 times more Calcium than Blueberry. Kiwifruit contains 34mg of Calcium, while Blueberry contains 6mg.

Kiwifruit, green, raw and Blueberries, raw types were used in this article.

Infographic

Kiwifruit vs Blueberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +305.2%
Contains more CopperCopper +128.1%
Contains more PhosphorusPhosphorus +183.3%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +242.9%
~equal in Iron ~0.28mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 3.2% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +855.7%
Contains more Vitamin AVitamin A +61.1%
Contains more Vitamin E Vitamin E +156.1%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +108.8%
Contains more FolateFolate +316.7%
Contains more CholineCholine +30%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +54.1%
Contains more FatsFats +57.6%
Contains more OtherOther +165.2%
~equal in Carbs ~14.49g
~equal in Water ~84.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
13% 21% 66%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Poly. FatPolyunsaturated fat +96.6%
~equal in Saturated Fat ~0.028g
~equal in Monounsaturated Fat ~0.047g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +36.4%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +18.7%
Contains more FructoseFructose +14.3%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Blueberry
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Blueberry Opinion
Calories 61kcal 57kcal Kiwifruit
Protein 1.14g 0.74g Kiwifruit
Fats 0.52g 0.33g Kiwifruit
Vitamin C 92.7mg 9.7mg Kiwifruit
Net carbs 11.66g 12.09g Blueberry
Carbs 14.66g 14.49g Kiwifruit
Magnesium 17mg 6mg Kiwifruit
Calcium 34mg 6mg Kiwifruit
Potassium 312mg 77mg Kiwifruit
Iron 0.31mg 0.28mg Kiwifruit
Sugar 8.99g 9.96g Kiwifruit
Fiber 3g 2.4g Kiwifruit
Copper 0.13mg 0.057mg Kiwifruit
Zinc 0.14mg 0.16mg Blueberry
Starch 0g 0.03g Blueberry
Phosphorus 34mg 12mg Kiwifruit
Sodium 3mg 1mg Blueberry
Vitamin A 87IU 54IU Kiwifruit
Vitamin A RAE 4µg 3µg Kiwifruit
Vitamin E 1.46mg 0.57mg Kiwifruit
Manganese 0.098mg 0.336mg Blueberry
Selenium 0.2µg 0.1µg Kiwifruit
Vitamin B1 0.027mg 0.037mg Blueberry
Vitamin B2 0.025mg 0.041mg Blueberry
Vitamin B3 0.341mg 0.418mg Blueberry
Vitamin B5 0.183mg 0.124mg Kiwifruit
Vitamin B6 0.063mg 0.052mg Kiwifruit
Vitamin K 40.3µg 19.3µg Kiwifruit
Folate 25µg 6µg Kiwifruit
Choline 7.8mg 6mg Kiwifruit
Saturated Fat 0.029g 0.028g Blueberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.287g 0.146g Kiwifruit
Tryptophan 0.015mg 0.003mg Kiwifruit
Threonine 0.047mg 0.02mg Kiwifruit
Isoleucine 0.051mg 0.023mg Kiwifruit
Leucine 0.066mg 0.044mg Kiwifruit
Lysine 0.061mg 0.013mg Kiwifruit
Methionine 0.024mg 0.012mg Kiwifruit
Phenylalanine 0.044mg 0.026mg Kiwifruit
Valine 0.057mg 0.031mg Kiwifruit
Histidine 0.027mg 0.011mg Kiwifruit
Fructose 4.35g 4.97g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwifruit
11%
Blueberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
10%
Blueberry

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 - 0.97g)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 5)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.2)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.