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Kiwifruit vs Grapefruit - In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Grapefruit

  • Kiwifruit has more Vitamin C, Copper, Vitamin E , Fiber, and Potassium, however Grapefruit is richer in Vitamin K, and Vitamin A RAE.
  • Kiwifruit covers your daily Vitamin C needs 68% more than Grapefruit.
  • Grapefruit has 11 times less Vitamin E than Kiwifruit. Kiwifruit has 1.46mg of Vitamin E , while Grapefruit has 0.13mg.
  • Grapefruit contains less Sugar.

Specific food types used in this comparison are Kiwifruit, green, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Kiwifruit vs Grapefruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +54.5%
Contains more Iron +287.5%
Contains more Magnesium +88.9%
Contains more Phosphorus +88.9%
Contains more Potassium +131.1%
Contains more Zinc +100%
Contains more Copper +306.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Calcium +54.5%
Contains more Iron +287.5%
Contains more Magnesium +88.9%
Contains more Phosphorus +88.9%
Contains more Potassium +131.1%
Contains more Zinc +100%
Contains more Copper +306.3%
Contains less Sodium -100%

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 E +1023.1%
Contains more Vitamin C +197.1%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B6 +18.9%
Contains more Folate +92.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +1221.8%
Contains more Vitamin B1 +59.3%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +43.2%
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 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin E +1023.1%
Contains more Vitamin C +197.1%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B6 +18.9%
Contains more Folate +92.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +1221.8%
Contains more Vitamin B1 +59.3%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +43.2%

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Grapefruit Opinion
Net carbs 11.66g 9.06g Kiwifruit
Protein 1.14g 0.77g Kiwifruit
Fats 0.52g 0.14g Kiwifruit
Carbs 14.66g 10.66g Kiwifruit
Calories 61kcal 42kcal Kiwifruit
Starch 0g 0g
Fructose 4.35g 1.77g Kiwifruit
Sugar 8.99g 6.89g Grapefruit
Fiber 3g 1.6g Kiwifruit
Calcium 34mg 22mg Kiwifruit
Iron 0.31mg 0.08mg Kiwifruit
Magnesium 17mg 9mg Kiwifruit
Phosphorus 34mg 18mg Kiwifruit
Potassium 312mg 135mg Kiwifruit
Sodium 3mg 0mg Grapefruit
Zinc 0.14mg 0.07mg Kiwifruit
Copper 0.13mg 0.032mg Kiwifruit
Vitamin A 87IU 1150IU Grapefruit
Vitamin E 1.46mg 0.13mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 31.2mg Kiwifruit
Vitamin B1 0.027mg 0.043mg Grapefruit
Vitamin B2 0.025mg 0.031mg Grapefruit
Vitamin B3 0.341mg 0.204mg Kiwifruit
Vitamin B5 0.183mg 0.262mg Grapefruit
Vitamin B6 0.063mg 0.053mg Kiwifruit
Folate 25µg 13µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0µg Kiwifruit
Tryptophan 0.015mg 0.008mg Kiwifruit
Threonine 0.047mg 0.013mg Kiwifruit
Isoleucine 0.051mg 0.008mg Kiwifruit
Leucine 0.066mg 0.015mg Kiwifruit
Lysine 0.061mg 0.019mg Kiwifruit
Methionine 0.024mg 0.007mg Kiwifruit
Phenylalanine 0.044mg 0.013mg Kiwifruit
Valine 0.057mg 0.015mg Kiwifruit
Histidine 0.027mg 0.008mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.021g Grapefruit
Monounsaturated Fat 0.047g 0.02g Kiwifruit
Polyunsaturated fat 0.287g 0.036g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Grapefruit
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
20
Grapefruit
Mineral Summary Score
15
Kiwifruit
6
Grapefruit

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
5%
Grapefruit
Carbohydrates
15%
Kiwifruit
11%
Grapefruit
Fats
2%
Kiwifruit
1%
Grapefruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 33)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.