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Kiwifruit vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between Kiwifruit and Fruit salad

  • Fruit salad contains less Vitamin C, Copper, Fiber, Potassium, and Folate than Kiwifruit.
  • Kiwifruit's daily need coverage for Vitamin C is 99% higher.
  • Fruit salad contains 8 times less Folate than Kiwifruit. Kiwifruit contains 25µg of Folate, while Fruit salad contains 3µg.

The food types used in this comparison are Kiwifruit, green, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Kiwifruit vs Fruit salad 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 Calcium +209.1%
Contains more Iron +24%
Contains more Magnesium +112.5%
Contains more Phosphorus +142.9%
Contains more Potassium +169%
Contains less Sodium -40%
Contains more Copper +160%
Contains more Manganese +54.1%
Equal in Zinc - 0.14
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 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +209.1%
Contains more Iron +24%
Contains more Magnesium +112.5%
Contains more Phosphorus +142.9%
Contains more Potassium +169%
Contains less Sodium -40%
Contains more Copper +160%
Contains more Manganese +54.1%
Equal in Zinc - 0.14

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 +2709.1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Folate +733.3%
Contains more Vitamin A +589.7%
Equal in Vitamin B3 - 0.356
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 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0% 0%
Contains more Vitamin C +2709.1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Folate +733.3%
Contains more Vitamin A +589.7%
Equal in Vitamin B3 - 0.356

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +123.5%
Contains more Fats +1633.3%
Contains more Carbs +12.3%
Contains more Other +134.6%
Equal in Water - 86.15
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +123.5%
Contains more Fats +1633.3%
Contains more Carbs +12.3%
Contains more Other +134.6%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +2509.1%
Contains less Saturated Fat -86.2%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +2509.1%
Contains less Saturated Fat -86.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Fruit salad Opinion
Net carbs 11.66g 12.05g Fruit salad
Protein 1.14g 0.51g Kiwifruit
Fats 0.52g 0.03g Kiwifruit
Carbs 14.66g 13.05g Kiwifruit
Calories 61kcal 50kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g Fruit salad
Fiber 3g 1g Kiwifruit
Calcium 34mg 11mg Kiwifruit
Iron 0.31mg 0.25mg Kiwifruit
Magnesium 17mg 8mg Kiwifruit
Phosphorus 34mg 14mg Kiwifruit
Potassium 312mg 116mg Kiwifruit
Sodium 3mg 5mg Kiwifruit
Zinc 0.14mg 0.14mg
Copper 0.13mg 0.05mg Kiwifruit
Manganese 0.098mg 0.151mg Fruit salad
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 600IU Fruit salad
Vitamin A RAE 4µg 30µg Fruit salad
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 3.3mg Kiwifruit
Vitamin B1 0.027mg 0.011mg Kiwifruit
Vitamin B2 0.025mg 0.014mg Kiwifruit
Vitamin B3 0.341mg 0.356mg Fruit salad
Vitamin B5 0.183mg 0.053mg Kiwifruit
Vitamin B6 0.063mg 0.027mg Kiwifruit
Folate 25µg 3µg Kiwifruit
Choline 7.8mg Kiwifruit
Vitamin K 40.3µg 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 0.004g Fruit salad
Monounsaturated Fat 0.047g 0.005g Kiwifruit
Polyunsaturated fat 0.287g 0.011g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Fruit salad
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
5%
Fruit salad
Minerals Daily Need Coverage Score
14%
Kiwifruit
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 4)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.