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Kiwifruit vs. Jujube — In-Depth Nutrition Comparison

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The main differences between Kiwifruit and Jujube

  • Kiwifruit is richer than Jujube in Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Kiwifruit is 26% higher.
  • Kiwifruit contains 2 times more Copper than Jujube. Kiwifruit contains 0.13mg of Copper, while Jujube contains 0.073mg.

Food types used in this article are Kiwifruit, green, raw and Jujube, raw.

Infographic

Kiwifruit vs Jujube 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.
Contains more Calcium +61.9%
Contains more Magnesium +70%
Contains more Phosphorus +47.8%
Contains more Potassium +24.8%
Contains more Zinc +180%
Contains more Copper +78.1%
Contains more Manganese +16.7%
Contains more Iron +54.8%
Equal in Sodium - 3
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 7% 18% 8% 10% 23% 1% 2% 25% 11% 0%
Contains more Calcium +61.9%
Contains more Magnesium +70%
Contains more Phosphorus +47.8%
Contains more Potassium +24.8%
Contains more Zinc +180%
Contains more Copper +78.1%
Contains more Manganese +16.7%
Contains more Iron +54.8%
Equal in Sodium - 3

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.
:
3
Jujube
Contains more Vitamin A +117.5%
Contains more Vitamin C +34.3%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B6 +28.6%
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 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
Contains more Vitamin A +117.5%
Contains more Vitamin C +34.3%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B6 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +160%
Contains more Other +19.6%
Contains more Carbs +38%
Equal in Protein - 1.2
Equal in Water - 77.86
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more Fats +160%
Contains more Other +19.6%
Contains more Carbs +38%
Equal in Protein - 1.2
Equal in Water - 77.86

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Jujube
Rich in minerals 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Jujube Opinion
Net carbs 11.66g 20.23g Jujube
Protein 1.14g 1.2g Jujube
Fats 0.52g 0.2g Kiwifruit
Carbs 14.66g 20.23g Jujube
Calories 61kcal 79kcal Jujube
Fructose 4.35g Kiwifruit
Sugar 8.99g Jujube
Fiber 3g Kiwifruit
Calcium 34mg 21mg Kiwifruit
Iron 0.31mg 0.48mg Jujube
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 23mg Kiwifruit
Potassium 312mg 250mg Kiwifruit
Sodium 3mg 3mg
Zinc 0.14mg 0.05mg Kiwifruit
Copper 0.13mg 0.073mg Kiwifruit
Manganese 0.098mg 0.084mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 40IU Kiwifruit
Vitamin A RAE 4µg 2µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 69mg Kiwifruit
Vitamin B1 0.027mg 0.02mg Kiwifruit
Vitamin B2 0.025mg 0.04mg Jujube
Vitamin B3 0.341mg 0.9mg Jujube
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.063mg 0.081mg Jujube
Folate 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Jujube
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Jujube
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
24%
Jujube
Minerals Daily Need Coverage Score
14%
Kiwifruit
10%
Jujube

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 31)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $0.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.