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Kiwifruit vs Raisin - In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Raisin?

  • Kiwifruit is richer in Vitamin C, Vitamin K and Vitamin E , while Raisin is higher in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6 and Vitamin B2.
  • Kiwifruit's daily need coverage for Vitamin C is 100% higher.
  • Raisin has 12 times less Vitamin E than Kiwifruit. Kiwifruit has 1.46mg of Vitamin E , while Raisin has 0.12mg.

We used Kiwifruit, green, raw and Raisins, seedless types in this comparison.

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Kiwifruit vs Raisin 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
:
7
Raisin
Contains less Sodium -72.7%
Contains more Iron +506.5%
Contains more Calcium +47.1%
Contains more Potassium +140.1%
Contains more Magnesium +88.2%
Contains more Copper +144.6%
Contains more Zinc +57.1%
Contains more Phosphorus +197.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Contains less Sodium -72.7%
Contains more Iron +506.5%
Contains more Calcium +47.1%
Contains more Potassium +140.1%
Contains more Magnesium +88.2%
Contains more Copper +144.6%
Contains more Zinc +57.1%
Contains more Phosphorus +197.1%

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
Raisin
Contains more Vitamin C +3930.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin B5 +92.6%
Contains more Vitamin K +1051.4%
Contains more Folate +400%
Contains more Vitamin B1 +292.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B6 +176.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Contains more Vitamin C +3930.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin B5 +92.6%
Contains more Vitamin K +1051.4%
Contains more Folate +400%
Contains more Vitamin B1 +292.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B6 +176.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Kiwifruit
12
Raisin
Mineral Summary Score
15
Kiwifruit
41
Raisin

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 the food
Protein
7%
Kiwifruit
18%
Raisin
Carbohydrates
15%
Kiwifruit
79%
Raisin
Fats
2%
Kiwifruit
2%
Raisin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Raisin
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (difference - 50.2g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 6)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Raisin Opinion
Calories 61 299 Raisin
Protein 1.14 3.07 Raisin
Fats 0.52 0.46 Kiwifruit
Vitamin C 92.7 2.3 Kiwifruit
Carbs 14.66 79.18 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 1.88 Raisin
Calcium 34 50 Raisin
Potassium 312 749 Raisin
Magnesium 17 32 Raisin
Sugars 8.99 59.19 Kiwifruit
Fiber 3 3.7 Raisin
Copper 0.13 0.318 Raisin
Zinc 0.14 0.22 Raisin
Starch 0 2.7 Raisin
Phosphorus 34 101 Raisin
Sodium 3 11 Kiwifruit
Vitamin A 87 0 Kiwifruit
Vitamin E 1.46 0.12 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.106 Raisin
Vitamin B2 0.025 0.125 Raisin
Vitamin B3 0.341 0.766 Raisin
Vitamin B5 0.183 0.095 Kiwifruit
Vitamin B6 0.063 0.174 Raisin
Vitamin B12 0 0
Vitamin K 40.3 3.5 Kiwifruit
Folate 25 5 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.058 Kiwifruit
Monounsaturated Fat 0.047 0.051 Raisin
Polyunsaturated fat 0.287 0.037 Kiwifruit
Tryptophan 0.015 0.05 Raisin
Threonine 0.047 0.077 Raisin
Isoleucine 0.051 0.057 Raisin
Leucine 0.066 0.096 Raisin
Lysine 0.061 0.084 Raisin
Methionine 0.024 0.021 Kiwifruit
Phenylalanine 0.044 0.065 Raisin
Valine 0.057 0.083 Raisin
Histidine 0.027 0.072 Raisin
Fructose 4.35 29.68 Raisin

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.