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Kiwifruit vs Raspberry - In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Raspberry

  • Kiwifruit has more Vitamin C, and Vitamin K, however Raspberry is richer in Manganese, and Fiber.
  • Kiwifruit covers your daily Vitamin C needs 74% more than Raspberry.
  • Raspberry has 5 times less Vitamin K than Kiwifruit. Kiwifruit has 40.3µg of Vitamin K, while Raspberry has 7.8µg.
  • Raspberry contains less Sugar.

Specific food types used in this comparison are Kiwifruit, green, raw and Raspberries, raw.

Infographic

Kiwifruit vs Raspberry 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 +36%
Contains more Potassium +106.6%
Contains more Copper +44.4%
Contains more Phosphorus +17.2%
Contains more Iron +122.6%
Contains more Magnesium +29.4%
Contains more Zinc +200%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Calcium +36%
Contains more Potassium +106.6%
Contains more Copper +44.4%
Contains more Phosphorus +17.2%
Contains more Iron +122.6%
Contains more Magnesium +29.4%
Contains more Zinc +200%
Contains less Sodium -66.7%

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 C +253.8%
Contains more Vitamin A +163.6%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +14.5%
Contains more Vitamin K +416.7%
Contains more Folate +19%
Contains more Vitamin B1 +18.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +79.8%
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 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin C +253.8%
Contains more Vitamin A +163.6%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +14.5%
Contains more Vitamin K +416.7%
Contains more Folate +19%
Contains more Vitamin B1 +18.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +79.8%

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 Raspberry
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Raspberry Opinion
Calories 61kcal 52kcal Kiwifruit
Protein 1.14g 1.2g Raspberry
Fats 0.52g 0.65g Raspberry
Vitamin C 92.7mg 26.2mg Kiwifruit
Net carbs 11.66g 5.44g Kiwifruit
Carbs 14.66g 11.94g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.69mg Raspberry
Calcium 34mg 25mg Kiwifruit
Potassium 312mg 151mg Kiwifruit
Magnesium 17mg 22mg Raspberry
Sugar 8.99g 4.42g Raspberry
Fiber 3g 6.5g Raspberry
Copper 0.13mg 0.09mg Kiwifruit
Zinc 0.14mg 0.42mg Raspberry
Starch 0g 0g
Phosphorus 34mg 29mg Kiwifruit
Sodium 3mg 1mg Raspberry
Vitamin A 87IU 33IU Kiwifruit
Vitamin E 1.46mg 0.87mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.027mg 0.032mg Raspberry
Vitamin B2 0.025mg 0.038mg Raspberry
Vitamin B3 0.341mg 0.598mg Raspberry
Vitamin B5 0.183mg 0.329mg Raspberry
Vitamin B6 0.063mg 0.055mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 7.8µg Kiwifruit
Folate 25µg 21µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g 0.019g Raspberry
Monounsaturated Fat 0.047g 0.064g Raspberry
Polyunsaturated fat 0.287g 0.375g Raspberry
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Fructose 4.35g 2.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Raspberry
Mineral Summary Score
15
Kiwifruit
15
Raspberry

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
7%
Raspberry
Carbohydrates
15%
Kiwifruit
12%
Raspberry
Fats
2%
Kiwifruit
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 32)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.