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Kiwi vs. Fruitcake — In-Depth Nutrition Comparison

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How are kiwi and fruitcake different?

  • Kiwi is richer in vitamin C, vitamin K, and copper, while fruitcake is higher in iron, vitamin B2, and manganese.
  • Kiwi covers your daily need for vitamin C, 102% more than fruitcake.
  • Kiwi contains 27 times more vitamin K than fruitcake. Kiwi contains 40.3µg of vitamin K, while fruitcake contains 1.5µg.
  • Kiwi is lower in sodium.

Kiwifruit, green, raw and Cake, fruitcake, commercially prepared types were used in this article.

Infographic

Kiwi vs Fruitcake 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.
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more PotassiumPotassium +103.9%
Contains more CopperCopper +160%
Contains less SodiumSodium -97%
Contains more IronIron +567.7%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +124.5%
Contains more SeleniumSelenium +900%
~equal in Magnesium ~16mg
~equal in Calcium ~33mg

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.
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +18440%
Contains more Vitamin EVitamin E +62.2%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin KVitamin K +2586.7%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +296%
Contains more Vitamin B3Vitamin B3 +132%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +228.3%
Contains more ProteinProtein +154.4%
Contains more FatsFats +1650%
Contains more CarbsCarbs +320.2%
Contains more OtherOther +80.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +8836.2%
Contains more Poly. FatPolyunsaturated fat +1057.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Fruitcake DV% diff.
Vitamin C 92.7mg 0.5mg 102%
Vitamin K 40.3µg 1.5µg 32%
Iron 0.31mg 2.07mg 22%
Polyunsaturated fat 0.287g 3.323g 20%
Carbs 14.66g 61.6g 16%
Calories 61kcal 324kcal 13%
Fats 0.52g 9.1g 13%
Monounsaturated fat 0.047g 4.2g 10%
Copper 0.13mg 0.05mg 9%
Vitamin B2 0.025mg 0.099mg 6%
Potassium 312mg 153mg 5%
Fructose 4.35g 5%
Manganese 0.098mg 0.22mg 5%
Saturated fat 0.029g 1.048g 5%
Sodium 3mg 101mg 4%
Vitamin E 1.46mg 0.9mg 4%
Protein 1.14g 2.9g 4%
Fiber 3g 3.7g 3%
Phosphorus 34mg 52mg 3%
Selenium 0.2µg 2µg 3%
Vitamin B3 0.341mg 0.791mg 3%
Vitamin B1 0.027mg 0.05mg 2%
Cholesterol 0mg 5mg 2%
Zinc 0.14mg 0.27mg 1%
Folate 25µg 20µg 1%
Vitamin B5 0.183mg 0.226mg 1%
Vitamin B6 0.063mg 0.046mg 1%
Net carbs 11.66g 57.9g N/A
Magnesium 17mg 16mg 0%
Calcium 34mg 33mg 0%
Sugar 8.99g 27.42g N/A
Vitamin A 4µg 7µg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 7.8mg 8.9mg 0%
Tryptophan 0.015mg 0.042mg 0%
Threonine 0.047mg 0.102mg 0%
Isoleucine 0.051mg 0.121mg 0%
Leucine 0.066mg 0.206mg 0%
Lysine 0.061mg 0.121mg 0%
Methionine 0.024mg 0.059mg 0%
Phenylalanine 0.044mg 0.14mg 0%
Valine 0.057mg 0.144mg 0%
Histidine 0.027mg 0.071mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Fruitcake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Kiwi
9%
Fruitcake
Minerals Daily Need Coverage Score
14%
Kiwi
21%
Fruitcake

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 18.43g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.019g)
Which food is lower in glycemic index?
Fruitcake
Fruitcake is lower in glycemic index (difference - 5)
Which food is cheaper?
Fruitcake
Fruitcake is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.