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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" charts 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 more Selenium +100%
Contains less Sodium -33.3%
Contains more Manganese +632.7%
Equal in Iron - 0.29
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 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
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 more Selenium +100%
Contains less Sodium -33.3%
Contains more Manganese +632.7%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +81%
Contains more Fats +48.6%
Contains more Carbs +17%
Equal in Water - 81.3
Equal in Other - 0.57
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +81%
Contains more Fats +48.6%
Contains more Carbs +17%
Equal in Water - 81.3
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +235.7%
Contains more Polyunsaturated fat +181.4%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +235.7%
Contains more Polyunsaturated fat +181.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.35g 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
Manganese 0.098mg 0.718mg Grape
Selenium 0.2µg 0.1µg Kiwifruit
Vitamin A 87IU 100IU Grape
Vitamin A RAE 4µg 5µg Grape
Vitamin E 1.46mg 0.19mg Kiwifruit
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 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
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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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
42%
Kiwifruit
11%
Grape
Minerals Daily Need Coverage Score
14%
Kiwifruit
15%
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

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. 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.