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Kiwifruit vs. Chokecherries — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Chokecherries?

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

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

Infographic

Kiwifruit 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.
Contains more Copper +91.2%
Contains more Calcium +17.6%
Contains more Iron +29%
Contains more Magnesium +23.5%
Contains more Phosphorus +32.4%
Contains less Sodium -33.3%
Contains more Zinc +35.7%
Contains more Manganese +95.9%
Contains more Selenium +750%
Equal in Potassium - 309
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 12% 15% 28% 0.39% 3.8% 43% 13% 1.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 19% 27% 0.26% 5.2% 23% 25% 9.3%
Contains more Copper +91.2%
Contains more Calcium +17.6%
Contains more Iron +29%
Contains more Magnesium +23.5%
Contains more Phosphorus +32.4%
Contains less Sodium -33.3%
Contains more Zinc +35.7%
Contains more Manganese +95.9%
Contains more Selenium +750%
Equal in Potassium - 309

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.
:
Contains more Vitamin A +102.3%
Contains more Vitamin E +94.7%
Contains more Vitamin C +13142.9%
Contains more Folate +150%
Contains more Vitamin K +37.5%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +80.3%
Contains more Vitamin B6 +206.3%
Equal in Vitamin B1 - 0.029
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5.2% 29% 0% 309% 6.8% 5.8% 6.4% 11% 15% 19% 0% 4.3% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.6% 15% 0% 2.3% 7.3% 13% 13% 20% 45% 7.5% 0% 0% 73%
Contains more Vitamin A +102.3%
Contains more Vitamin E +94.7%
Contains more Vitamin C +13142.9%
Contains more Folate +150%
Contains more Vitamin K +37.5%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +80.3%
Contains more Vitamin B6 +206.3%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +35.1%
Contains more Protein +153.5%
Contains more Fats +88.5%
Contains more Carbs +131.1%
Contains more Other +23%
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 Water +35.1%
Contains more Protein +153.5%
Contains more Fats +88.5%
Contains more Carbs +131.1%
Contains more Other +23%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +115.3%
Contains more Fructose +23.7%
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 Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +115.3%
Contains more Fructose +23.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Chokecherries
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Kiwifruit Chokecherries Opinion
Net carbs 11.66g 16.88g Chokecherries
Protein 1.14g 2.89g Chokecherries
Fats 0.52g 0.98g Chokecherries
Carbs 14.66g 33.88g Chokecherries
Calories 61kcal 156kcal Chokecherries
Starch 0g 0.87g Chokecherries
Fructose 4.35g 5.38g Chokecherries
Sugar 8.99g 14.22g Kiwifruit
Fiber 3g 17g Chokecherries
Calcium 34mg 40mg Chokecherries
Iron 0.31mg 0.4mg Chokecherries
Magnesium 17mg 21mg Chokecherries
Phosphorus 34mg 45mg Chokecherries
Potassium 312mg 309mg Kiwifruit
Sodium 3mg 2mg Chokecherries
Zinc 0.14mg 0.19mg Chokecherries
Copper 0.13mg 0.068mg Kiwifruit
Manganese 0.098mg 0.192mg Chokecherries
Selenium 0.2µg 1.7µg Chokecherries
Vitamin A 87IU 43IU Kiwifruit
Vitamin A RAE 4µg 2µg Kiwifruit
Vitamin E 1.46mg 0.75mg Kiwifruit
Vitamin C 92.7mg 0.7mg Kiwifruit
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
Folate 25µg 10µg Kiwifruit
Choline 7.8mg Kiwifruit
Vitamin K 40.3µg 29.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Chokecherries
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Chokecherries
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
39%
Kiwifruit
15%
Chokecherries
Minerals Daily Need Coverage Score
14%
Kiwifruit
15%
Chokecherries

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 5.23g)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
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. Kiwifruit - 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.