Kiwi vs. Raisin — In-Depth Nutrition Comparison
Compare
What are the main differences between kiwi and raisins?
- Kiwi is richer in vitamin C, vitamin K, and vitamin E, while raisins are higher in copper, iron, potassium, phosphorus, manganese, vitamin B6, and vitamin B2.
- Kiwi's daily need coverage for vitamin C is 100% higher.
- Raisins have 12 times less vitamin E than kiwi. Kiwi has 1.46mg of vitamin E, while raisins have 0.12mg.
We used Kiwifruit, green, raw and Raisins, seedless types in this comparison.
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 less SodiumSodium | -72.7% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +47.1% |
| Contains more PotassiumPotassium | +140.1% |
| Contains more IronIron | +506.5% |
| Contains more CopperCopper | +144.6% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains more ManganeseManganese | +205.1% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +3930.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1116.7% |
| Contains more Vitamin B5Vitamin B5 | +92.6% |
| Contains more Vitamin KVitamin K | +1051.4% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin B1Vitamin B1 | +292.6% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +124.6% |
| Contains more Vitamin B6Vitamin B6 | +176.2% |
| Contains more CholineCholine | +42.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 2.3mg | 100% |
| Fructose | 4.35g | 29.68g | 32% |
| Vitamin K | 40.3µg | 3.5µg | 31% |
| Carbs | 14.66g | 79.18g | 22% |
| Copper | 0.13mg | 0.318mg | 21% |
| Iron | 0.31mg | 1.88mg | 20% |
| Potassium | 312mg | 749mg | 13% |
| Calories | 61kcal | 299kcal | 12% |
| Phosphorus | 34mg | 101mg | 10% |
| Vitamin B6 | 0.063mg | 0.174mg | 9% |
| Manganese | 0.098mg | 0.299mg | 9% |
| Vitamin E | 1.46mg | 0.12mg | 9% |
| Vitamin B2 | 0.025mg | 0.125mg | 8% |
| Vitamin B1 | 0.027mg | 0.106mg | 7% |
| Folate | 25µg | 5µg | 5% |
| Magnesium | 17mg | 32mg | 4% |
| Protein | 1.14g | 3.07g | 4% |
| Fiber | 3g | 3.7g | 3% |
| Vitamin B3 | 0.341mg | 0.766mg | 3% |
| Vitamin B5 | 0.183mg | 0.095mg | 2% |
| Polyunsaturated fat | 0.287g | 0.037g | 2% |
| Calcium | 34mg | 50mg | 2% |
| Starch | 0g | 2.7g | 1% |
| Zinc | 0.14mg | 0.22mg | 1% |
| Choline | 7.8mg | 11.1mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Fats | 0.52g | 0.46g | 0% |
| Net carbs | 11.66g | 75.48g | N/A |
| Sugar | 8.99g | 59.19g | N/A |
| Sodium | 3mg | 11mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.029g | 0.058g | 0% |
| Monounsaturated fat | 0.047g | 0.051g | 0% |
| Tryptophan | 0.015mg | 0.05mg | 0% |
| Threonine | 0.047mg | 0.077mg | 0% |
| Isoleucine | 0.051mg | 0.057mg | 0% |
| Leucine | 0.066mg | 0.096mg | 0% |
| Lysine | 0.061mg | 0.084mg | 0% |
| Methionine | 0.024mg | 0.021mg | 0% |
| Phenylalanine | 0.044mg | 0.065mg | 0% |
| Valine | 0.057mg | 0.083mg | 0% |
| Histidine | 0.027mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +13% |
| Contains more WaterWater | +438.4% |
| Contains more ProteinProtein | +169.3% |
| Contains more CarbsCarbs | +440.1% |
| Contains more OtherOther | +204.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +675.7% |
~equal in
Monounsaturated fat
~0.051g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +575.2% |
| Contains more FructoseFructose | +582.3% |
~equal in
Lactose
~0g
