Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwi vs. Blueberry — In-Depth Nutrition Comparison

Compare

How are Kiwi and Blueberry different?

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

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

Infographic

Kiwi vs Blueberry 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.
Kiwi
6
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.
Kiwi
8
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 EVitamin 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
Kiwi
4
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
Kiwi
1
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
Kiwi
3
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.
Kiwi 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 Kiwi Blueberry Opinion
Calories 61kcal 57kcal Kiwi
Protein 1.14g 0.74g Kiwi
Fats 0.52g 0.33g Kiwi
Vitamin C 92.7mg 9.7mg Kiwi
Net carbs 11.66g 12.09g Blueberry
Carbs 14.66g 14.49g Kiwi
Magnesium 17mg 6mg Kiwi
Calcium 34mg 6mg Kiwi
Potassium 312mg 77mg Kiwi
Iron 0.31mg 0.28mg Kiwi
Sugar 8.99g 9.96g Kiwi
Fiber 3g 2.4g Kiwi
Copper 0.13mg 0.057mg Kiwi
Zinc 0.14mg 0.16mg Blueberry
Starch 0g 0.03g Blueberry
Phosphorus 34mg 12mg Kiwi
Sodium 3mg 1mg Blueberry
Vitamin A 87IU 54IU Kiwi
Vitamin A 4µg 3µg Kiwi
Vitamin E 1.46mg 0.57mg Kiwi
Manganese 0.098mg 0.336mg Blueberry
Selenium 0.2µg 0.1µg Kiwi
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 Kiwi
Vitamin B6 0.063mg 0.052mg Kiwi
Vitamin K 40.3µg 19.3µg Kiwi
Folate 25µg 6µg Kiwi
Choline 7.8mg 6mg Kiwi
Saturated Fat 0.029g 0.028g Blueberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.287g 0.146g Kiwi
Tryptophan 0.015mg 0.003mg Kiwi
Threonine 0.047mg 0.02mg Kiwi
Isoleucine 0.051mg 0.023mg Kiwi
Leucine 0.066mg 0.044mg Kiwi
Lysine 0.061mg 0.013mg Kiwi
Methionine 0.024mg 0.012mg Kiwi
Phenylalanine 0.044mg 0.026mg Kiwi
Valine 0.057mg 0.031mg Kiwi
Histidine 0.027mg 0.011mg Kiwi
Fructose 4.35g 4.97g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Kiwi
11%
Blueberry
Minerals Daily Need Coverage Score
14%
Kiwi
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 0.97g)
Which food is richer in vitamins?
Kiwi
Kiwi 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. Kiwi - 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.