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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
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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.
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% 1.3% 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% 0.67% 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 +100%
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

All nutrients comparison - raw data values

Nutrient Kiwi Chokecherries DV% diff.
Vitamin C 92.7mg 0.7mg 102%
Fiber 3g 17g 56%
Vitamin B6 0.063mg 0.193mg 10%
Vitamin K 40.3µg 29.3µg 9%
Copper 0.13mg 0.068mg 7%
Carbs 14.66g 33.88g 6%
Calories 61kcal 156kcal 5%
Vitamin E 1.46mg 0.75mg 5%
Protein 1.14g 2.89g 4%
Manganese 0.098mg 0.192mg 4%
Folate 25µg 10µg 4%
Vitamin B2 0.025mg 0.058mg 3%
Selenium 0.2µg 1.7µg 3%
Vitamin B5 0.183mg 0.33mg 3%
Vitamin B3 0.341mg 0.672mg 2%
Polyunsaturated fat 0.287g 2%
Phosphorus 34mg 45mg 2%
Choline 7.8mg 1%
Fructose 4.35g 5.38g 1%
Iron 0.31mg 0.4mg 1%
Calcium 34mg 40mg 1%
Magnesium 17mg 21mg 1%
Fats 0.52g 0.98g 1%
Net carbs 11.66g 16.88g N/A
Potassium 312mg 309mg 0%
Sugar 8.99g 14.22g N/A
Zinc 0.14mg 0.19mg 0%
Starch 0g 0.87g 0%
Sodium 3mg 2mg 0%
Vitamin A 4µg 2µg 0%
Vitamin B1 0.027mg 0.029mg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

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

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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.