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Kiwifruit vs Grape - In-Depth Nutrition Comparison

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How are Kiwifruit and Grape different?

  • Kiwifruit is higher in Vitamin C, Vitamin K, Copper, Vitamin E , Fiber, and Folate, however Grape is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Vitamin C from Kiwifruit is 99% higher.
  • Kiwifruit contains 8 times more Vitamin E than Grape. While Kiwifruit contains 1.46mg of Vitamin E , Grape contains only 0.19mg.

Kiwifruit, green, raw and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

Kiwifruit vs Grape 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 Calcium +142.9%
Contains more Magnesium +240%
Contains more Phosphorus +240%
Contains more Potassium +63.4%
Contains more Zinc +250%
Contains more Copper +225%
Contains less Sodium -33.3%
Equal in Iron - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +142.9%
Contains more Magnesium +240%
Contains more Phosphorus +240%
Contains more Potassium +63.4%
Contains more Zinc +250%
Contains more Copper +225%
Contains less Sodium -33.3%
Equal in Iron - 0.29

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
:
4
Grape
Contains more Vitamin E +668.4%
Contains more Vitamin C +2217.5%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +662.5%
Contains more Folate +525%
Contains more Vitamin K +176%
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B2 +128%
Contains more Vitamin B6 +74.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +668.4%
Contains more Vitamin C +2217.5%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +662.5%
Contains more Folate +525%
Contains more Vitamin K +176%
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +240.7%
Contains more Vitamin B2 +128%
Contains more Vitamin B6 +74.6%

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 Grape
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Grape Opinion
Net carbs 11.66g 16.25g Grape
Protein 1.14g 0.63g Kiwifruit
Fats 0.52g 0.35g Kiwifruit
Carbs 14.66g 17.15g Grape
Calories 61kcal 67kcal Grape
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 16.25g Kiwifruit
Fiber 3g 0.9g Kiwifruit
Calcium 34mg 14mg Kiwifruit
Iron 0.31mg 0.29mg Kiwifruit
Magnesium 17mg 5mg Kiwifruit
Phosphorus 34mg 10mg Kiwifruit
Potassium 312mg 191mg Kiwifruit
Sodium 3mg 2mg Grape
Zinc 0.14mg 0.04mg Kiwifruit
Copper 0.13mg 0.04mg Kiwifruit
Vitamin A 87IU 100IU Grape
Vitamin E 1.46mg 0.19mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 4mg Kiwifruit
Vitamin B1 0.027mg 0.092mg Grape
Vitamin B2 0.025mg 0.057mg Grape
Vitamin B3 0.341mg 0.3mg Kiwifruit
Vitamin B5 0.183mg 0.024mg Kiwifruit
Vitamin B6 0.063mg 0.11mg Grape
Folate 25µg 4µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 14.6µg Kiwifruit
Tryptophan 0.015mg 0.003mg Kiwifruit
Threonine 0.047mg 0.017mg Kiwifruit
Isoleucine 0.051mg 0.005mg Kiwifruit
Leucine 0.066mg 0.013mg Kiwifruit
Lysine 0.061mg 0.014mg Kiwifruit
Methionine 0.024mg 0.021mg Kiwifruit
Phenylalanine 0.044mg 0.013mg Kiwifruit
Valine 0.057mg 0.017mg Kiwifruit
Histidine 0.027mg 0.023mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.114g Kiwifruit
Monounsaturated Fat 0.047g 0.014g Kiwifruit
Polyunsaturated fat 0.287g 0.102g Kiwifruit

Which food is preferable for your diet?

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

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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
11
Grape
Mineral Summary Score
15
Kiwifruit
7
Grape

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
4%
Grape
Carbohydrates
15%
Kiwifruit
17%
Grape
Fats
2%
Kiwifruit
2%
Grape

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 7.26g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.085g)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.