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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +24%
Contains more Calcium +209.1%
Contains more Potassium +169%
Contains more Magnesium +112.5%
Contains more Copper +160%
Contains more Phosphorus +142.9%
Contains less Sodium -40%
Equal in Zinc - 0.14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Iron +24%
Contains more Calcium +209.1%
Contains more Potassium +169%
Contains more Magnesium +112.5%
Contains more Copper +160%
Contains more Phosphorus +142.9%
Contains less Sodium -40%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
6
Fruit salad
Mineral Summary Score
15
Kiwifruit
7
Fruit salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
3%
Fruit salad
Carbohydrates
15%
Kiwifruit
13%
Fruit salad
Fats
2%
Kiwifruit
0%
Fruit salad

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Kiwifruit Fruit salad Opinion
Calories 61 50 Kiwifruit
Protein 1.14 0.51 Kiwifruit
Fats 0.52 0.03 Kiwifruit
Vitamin C 92.7 3.3 Kiwifruit
Carbs 14.66 13.05 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.25 Kiwifruit
Calcium 34 11 Kiwifruit
Potassium 312 116 Kiwifruit
Magnesium 17 8 Kiwifruit
Sugar 8.99 Fruit salad
Fiber 3 1 Kiwifruit
Copper 0.13 0.05 Kiwifruit
Zinc 0.14 0.14
Starch 0 Kiwifruit
Phosphorus 34 14 Kiwifruit
Sodium 3 5 Kiwifruit
Vitamin A 87 600 Fruit salad
Vitamin E 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.011 Kiwifruit
Vitamin B2 0.025 0.014 Kiwifruit
Vitamin B3 0.341 0.356 Fruit salad
Vitamin B5 0.183 0.053 Kiwifruit
Vitamin B6 0.063 0.027 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 Kiwifruit
Folate 25 3 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.004 Fruit salad
Monounsaturated Fat 0.047 0.005 Kiwifruit
Polyunsaturated fat 0.287 0.011 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.