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Kiwi vs. Chokecherries — In-Depth Nutrition Comparison

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What are the differences between Kiwi and Chokecherries?

  • Kiwi is higher in Vitamin C, Vitamin K, and Copper, however, Chokecherries are richer in Fiber, and Vitamin B6.
  • Kiwi's daily need coverage for Vitamin C is 102% more.
  • Chokecherries contain 3 times less Folate than Kiwi. Kiwi contains 25µg of Folate, while Chokecherries contain 10µg.
  • Kiwi has less Sugar.

We used Kiwifruit, green, raw and Chokecherries, raw, pitted (Shoshone Bannock) types in this article.

Infographic

Kiwi vs Chokecherries 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
1
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 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
Contains more CopperCopper +91.2%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +17.6%
Contains more IronIron +29%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +95.9%
Contains more SeleniumSelenium +750%
~equal in Potassium ~309mg

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
6
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 2.3% 2.6% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 0%
Contains more Vitamin CVitamin C +13142.9%
Contains more Vitamin AVitamin A +102.3%
Contains more Vitamin EVitamin E +94.7%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +132%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B5Vitamin B5 +80.3%
Contains more Vitamin B6Vitamin B6 +206.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more WaterWater +35.1%
Contains more ProteinProtein +153.5%
Contains more FatsFats +88.5%
Contains more CarbsCarbs +131.1%
Contains more OtherOther +23%

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
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +115.3%
Contains more FructoseFructose +23.7%
~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 Chokecherries
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Chokecherries Opinion
Calories 61kcal 156kcal Chokecherries
Protein 1.14g 2.89g Chokecherries
Fats 0.52g 0.98g Chokecherries
Vitamin C 92.7mg 0.7mg Kiwi
Net carbs 11.66g 16.88g Chokecherries
Carbs 14.66g 33.88g Chokecherries
Magnesium 17mg 21mg Chokecherries
Calcium 34mg 40mg Chokecherries
Potassium 312mg 309mg Kiwi
Iron 0.31mg 0.4mg Chokecherries
Sugar 8.99g 14.22g Kiwi
Fiber 3g 17g Chokecherries
Copper 0.13mg 0.068mg Kiwi
Zinc 0.14mg 0.19mg Chokecherries
Starch 0g 0.87g Chokecherries
Phosphorus 34mg 45mg Chokecherries
Sodium 3mg 2mg Chokecherries
Vitamin A 87IU 43IU Kiwi
Vitamin A 4µg 2µg Kiwi
Vitamin E 1.46mg 0.75mg Kiwi
Manganese 0.098mg 0.192mg Chokecherries
Selenium 0.2µg 1.7µg Chokecherries
Vitamin B1 0.027mg 0.029mg Chokecherries
Vitamin B2 0.025mg 0.058mg Chokecherries
Vitamin B3 0.341mg 0.672mg Chokecherries
Vitamin B5 0.183mg 0.33mg Chokecherries
Vitamin B6 0.063mg 0.193mg Chokecherries
Vitamin K 40.3µg 29.3µg Kiwi
Folate 25µg 10µg Kiwi
Choline 7.8mg Kiwi
Saturated Fat 0.029g Chokecherries
Monounsaturated Fat 0.047g Kiwi
Polyunsaturated fat 0.287g Kiwi
Tryptophan 0.015mg Kiwi
Threonine 0.047mg Kiwi
Isoleucine 0.051mg Kiwi
Leucine 0.066mg Kiwi
Lysine 0.061mg Kiwi
Methionine 0.024mg Kiwi
Phenylalanine 0.044mg Kiwi
Valine 0.057mg Kiwi
Histidine 0.027mg Kiwi
Fructose 4.35g 5.38g Chokecherries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Chokecherries
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%
Kiwi
15%
Chokecherries
Minerals Daily Need Coverage Score
14%
Kiwi
15%
Chokecherries

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 5.23g)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 58)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $0.5)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food is richer in vitamins?
?
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.