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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +36%
Contains more Phosphorus +17.2%
Contains more Potassium +106.6%
Contains more Copper +44.4%
Contains more Iron +122.6%
Contains more Magnesium +29.4%
Contains less Sodium -66.7%
Contains more Zinc +200%
Contains more Manganese +583.7%
Equal in Selenium - 0.2
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 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +36%
Contains more Phosphorus +17.2%
Contains more Potassium +106.6%
Contains more Copper +44.4%
Contains more Iron +122.6%
Contains more Magnesium +29.4%
Contains less Sodium -66.7%
Contains more Zinc +200%
Contains more Manganese +583.7%
Equal in Selenium - 0.2

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 A +163.6%
Contains more Vitamin E +67.8%
Contains more Vitamin C +253.8%
Contains more Vitamin B6 +14.5%
Contains more Folate +19%
Contains more Vitamin K +416.7%
Contains more Vitamin B1 +18.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +79.8%
Contains more Choline +57.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Contains more Vitamin A +163.6%
Contains more Vitamin E +67.8%
Contains more Vitamin C +253.8%
Contains more Vitamin B6 +14.5%
Contains more Folate +19%
Contains more Vitamin K +416.7%
Contains more Vitamin B1 +18.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +79.8%
Contains more Choline +57.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +22.8%
Contains more Other +32.6%
Contains more Fats +25%
Equal in Protein - 1.2
Equal in Water - 85.75
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Carbs +22.8%
Contains more Other +32.6%
Contains more Fats +25%
Equal in Protein - 1.2
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +30.7%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +30.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +121%
Contains more Fructose +85.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +33.3%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +121%
Contains more Fructose +85.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 11.66g 5.44g Kiwifruit
Protein 1.14g 1.2g Raspberry
Fats 0.52g 0.65g Raspberry
Carbs 14.66g 11.94g Kiwifruit
Calories 61kcal 52kcal Kiwifruit
Fructose 4.35g 2.35g Kiwifruit
Sugar 8.99g 4.42g Raspberry
Fiber 3g 6.5g Raspberry
Calcium 34mg 25mg Kiwifruit
Iron 0.31mg 0.69mg Raspberry
Magnesium 17mg 22mg Raspberry
Phosphorus 34mg 29mg Kiwifruit
Potassium 312mg 151mg Kiwifruit
Sodium 3mg 1mg Raspberry
Zinc 0.14mg 0.42mg Raspberry
Copper 0.13mg 0.09mg Kiwifruit
Manganese 0.098mg 0.67mg Raspberry
Selenium 0.2µg 0.2µg
Vitamin A 87IU 33IU Kiwifruit
Vitamin A RAE 4µg 2µg Kiwifruit
Vitamin E 1.46mg 0.87mg Kiwifruit
Vitamin C 92.7mg 26.2mg Kiwifruit
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
Folate 25µg 21µg Kiwifruit
Choline 7.8mg 12.3mg Raspberry
Vitamin K 40.3µg 7.8µg 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 0.019g Raspberry
Monounsaturated Fat 0.047g 0.064g Raspberry
Polyunsaturated fat 0.287g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Raspberry
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
39%
Kiwifruit
16%
Raspberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
20%
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

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. 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.