Kiwi vs. Dried fruit — In-Depth Nutrition Comparison
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Significant differences between kiwi and dried fruit
- Kiwi has more vitamin C and vitamin K; however, dried fruit is richer in vitamin A, iron, potassium, copper, vitamin E, fiber, vitamin B3, and vitamin B5.
- Kiwi covers your daily vitamin C needs 102% more than dried fruit.
- Dried fruit has 13 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while dried fruit has 3.1µg.
- Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of dried fruit is 31.
Specific food types used in this comparison are Kiwifruit, green, raw and Apricots, dried, sulfured, uncooked.
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.
| Contains less SodiumSodium | -70% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +61.8% |
| Contains more PotassiumPotassium | +272.4% |
| Contains more IronIron | +758.1% |
| Contains more CopperCopper | +163.8% |
| Contains more ZincZinc | +178.6% |
| Contains more PhosphorusPhosphorus | +108.8% |
| Contains more ManganeseManganese | +139.8% |
| Contains more SeleniumSelenium | +1000% |
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 CVitamin C | +9170% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin KVitamin K | +1200% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin AVitamin A | +4400% |
| Contains more Vitamin EVitamin E | +196.6% |
| Contains more Vitamin B2Vitamin B2 | +196% |
| Contains more Vitamin B3Vitamin B3 | +659.2% |
| Contains more Vitamin B5Vitamin B5 | +182% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more CholineCholine | +78.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 1mg | 102% |
| Vitamin K | 40.3µg | 3.1µg | 31% |
| Iron | 0.31mg | 2.66mg | 29% |
| Potassium | 312mg | 1162mg | 25% |
| Copper | 0.13mg | 0.343mg | 24% |
| Vitamin A | 4µg | 180µg | 20% |
| Vitamin E | 1.46mg | 4.33mg | 19% |
| Fiber | 3g | 7.3g | 17% |
| Carbs | 14.66g | 62.64g | 16% |
| Vitamin B3 | 0.341mg | 2.589mg | 14% |
| Fructose | 4.35g | 12.47g | 10% |
| Calories | 61kcal | 241kcal | 9% |
| Vitamin B5 | 0.183mg | 0.516mg | 7% |
| Vitamin B6 | 0.063mg | 0.143mg | 6% |
| Manganese | 0.098mg | 0.235mg | 6% |
| Phosphorus | 34mg | 71mg | 5% |
| Protein | 1.14g | 3.39g | 5% |
| Folate | 25µg | 10µg | 4% |
| Magnesium | 17mg | 32mg | 4% |
| Selenium | 0.2µg | 2.2µg | 4% |
| Vitamin B2 | 0.025mg | 0.074mg | 4% |
| Calcium | 34mg | 55mg | 2% |
| Zinc | 0.14mg | 0.39mg | 2% |
| Polyunsaturated fat | 0.287g | 0.074g | 1% |
| Choline | 7.8mg | 13.9mg | 1% |
| Vitamin B1 | 0.027mg | 0.015mg | 1% |
| Fats | 0.52g | 0.51g | 0% |
| Net carbs | 11.66g | 55.34g | N/A |
| Sugar | 8.99g | 53.44g | N/A |
| Starch | 0g | 0.35g | 0% |
| Sodium | 3mg | 10mg | 0% |
| Saturated fat | 0.029g | 0.017g | 0% |
| Monounsaturated fat | 0.047g | 0.074g | 0% |
| Tryptophan | 0.015mg | 0.016mg | 0% |
| Threonine | 0.047mg | 0.073mg | 0% |
| Isoleucine | 0.051mg | 0.063mg | 0% |
| Leucine | 0.066mg | 0.105mg | 0% |
| Lysine | 0.061mg | 0.083mg | 0% |
| Methionine | 0.024mg | 0.015mg | 0% |
| Phenylalanine | 0.044mg | 0.062mg | 0% |
| Valine | 0.057mg | 0.078mg | 0% |
| Histidine | 0.027mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more WaterWater | +168.9% |
| Contains more ProteinProtein | +197.4% |
| Contains more CarbsCarbs | +327.3% |
| Contains more OtherOther | +321.3% |
~equal in
Fats
~0.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Poly. FatPolyunsaturated fat | +287.8% |
| Contains less Sat. FatSaturated fat | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +57.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5160% |
| Contains more GlucoseGlucose | +704.9% |
| Contains more FructoseFructose | +186.7% |
~equal in
Lactose
~0g
