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Kiwifruit vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Dried fruit

  • Kiwifruit has more Vitamin C, and Vitamin K, however, Dried fruit is richer in Iron, Potassium, Copper, Vitamin A RAE, Vitamin E , Fiber, Vitamin B3, and Vitamin B5.
  • Kiwifruit covers your daily Vitamin C needs 102% more than Dried fruit.
  • Dried fruit has 13 times less Vitamin K than Kiwifruit. Kiwifruit has 40.3µg of Vitamin K, while Dried fruit has 3.1µg.

Specific food types used in this comparison are Kiwifruit, green, raw and Apricots, dried, sulfured, uncooked.

Infographic

Kiwifruit vs Dried fruit 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 less Sodium -70%
Contains more Calcium +61.8%
Contains more Iron +758.1%
Contains more Magnesium +88.2%
Contains more Phosphorus +108.8%
Contains more Potassium +272.4%
Contains more Zinc +178.6%
Contains more Copper +163.8%
Contains more Manganese +139.8%
Contains more Selenium +1000%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains less Sodium -70%
Contains more Calcium +61.8%
Contains more Iron +758.1%
Contains more Magnesium +88.2%
Contains more Phosphorus +108.8%
Contains more Potassium +272.4%
Contains more Zinc +178.6%
Contains more Copper +163.8%
Contains more Manganese +139.8%
Contains more Selenium +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 C +9170%
Contains more Vitamin B1 +80%
Contains more Folate +150%
Contains more Vitamin K +1200%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +196.6%
Contains more Vitamin B2 +196%
Contains more Vitamin B3 +659.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Choline +78.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Contains more Vitamin C +9170%
Contains more Vitamin B1 +80%
Contains more Folate +150%
Contains more Vitamin K +1200%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +196.6%
Contains more Vitamin B2 +196%
Contains more Vitamin B3 +659.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Choline +78.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +168.9%
Contains more Protein +197.4%
Contains more Carbs +327.3%
Contains more Other +321.3%
Equal in Fats - 0.51
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +168.9%
Contains more Protein +197.4%
Contains more Carbs +327.3%
Contains more Other +321.3%
Equal in Fats - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +287.8%
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +57.4%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +287.8%
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +57.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +5160%
Contains more Glucose +704.9%
Contains more Fructose +186.7%
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
15% 61% 23%
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 Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +5160%
Contains more Glucose +704.9%
Contains more Fructose +186.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Dried fruit Opinion
Net carbs 11.66g 55.34g Dried fruit
Protein 1.14g 3.39g Dried fruit
Fats 0.52g 0.51g Kiwifruit
Carbs 14.66g 62.64g Dried fruit
Calories 61kcal 241kcal Dried fruit
Starch 0g 0.35g Dried fruit
Fructose 4.35g 12.47g Dried fruit
Sugar 8.99g 53.44g Kiwifruit
Fiber 3g 7.3g Dried fruit
Calcium 34mg 55mg Dried fruit
Iron 0.31mg 2.66mg Dried fruit
Magnesium 17mg 32mg Dried fruit
Phosphorus 34mg 71mg Dried fruit
Potassium 312mg 1162mg Dried fruit
Sodium 3mg 10mg Kiwifruit
Zinc 0.14mg 0.39mg Dried fruit
Copper 0.13mg 0.343mg Dried fruit
Manganese 0.098mg 0.235mg Dried fruit
Selenium 0.2µg 2.2µg Dried fruit
Vitamin A 87IU 3604IU Dried fruit
Vitamin A RAE 4µg 180µg Dried fruit
Vitamin E 1.46mg 4.33mg Dried fruit
Vitamin C 92.7mg 1mg Kiwifruit
Vitamin B1 0.027mg 0.015mg Kiwifruit
Vitamin B2 0.025mg 0.074mg Dried fruit
Vitamin B3 0.341mg 2.589mg Dried fruit
Vitamin B5 0.183mg 0.516mg Dried fruit
Vitamin B6 0.063mg 0.143mg Dried fruit
Folate 25µg 10µg Kiwifruit
Choline 7.8mg 13.9mg Dried fruit
Vitamin K 40.3µg 3.1µg Kiwifruit
Tryptophan 0.015mg 0.016mg Dried fruit
Threonine 0.047mg 0.073mg Dried fruit
Isoleucine 0.051mg 0.063mg Dried fruit
Leucine 0.066mg 0.105mg Dried fruit
Lysine 0.061mg 0.083mg Dried fruit
Methionine 0.024mg 0.015mg Kiwifruit
Phenylalanine 0.044mg 0.062mg Dried fruit
Valine 0.057mg 0.078mg Dried fruit
Histidine 0.027mg 0.047mg Dried fruit
Saturated Fat 0.029g 0.017g Dried fruit
Monounsaturated Fat 0.047g 0.074g Dried fruit
Polyunsaturated fat 0.287g 0.074g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
14%
Kiwifruit
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 44.45g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 7mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.