Prunes vs. Kiwi — Health Impact and Nutrition Comparison

Calories

Kiwifruit and prunes have 61 and 240 kcal per hundred grams, respectively. One cup (180 g) of Kiwifruit provides 110 kcal, whereas one cup (174 g) of prunes has 418 kcal.

Protein

Prunes have a slightly higher protein content than Kiwifruit. In a 100-gram serving, Kiwifruit and prunes have 1.14 and 2.18 grams of protein, respectively. 

Fats

Kiwifruit and prunes contain less than 1g of fat in 100 grams. Kiwifruit provides only 0.52g of fats, whereas prunes provide 0.38g. Moreover, prunes contain more monounsaturated and saturated fats, whereas Kiwifruit provides more polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Prunes

1

Saturated Fat: Sat. Fat 0.088 g

Monounsaturated Fat: Mono. Fat 0.053 g

Polyunsaturated fat: Poly. Fat 0.062 g

Kiwi

2

Saturated Fat: Sat. Fat 0.029 g

Monounsaturated Fat: Mono. Fat 0.047 g

Polyunsaturated fat: Poly. Fat 0.287 g

Contains more Mono. FatMonounsaturated Fat

+12.8%

Contains less Sat. FatSaturated Fat	-67%
Contains more Poly. FatPolyunsaturated fat	+362.9%

Carbohydrates

100g of Kiwifruit contains 14.66g of carbohydrates, of which 3g are dietary fiber and 11.66g are net carbs.100g of prunes contains 63.88g of carbohydrates, of which 7.1g are dietary fiber and 56.78g are net carbs. 

The primary carbohydrate types in Kiwifruit and prunes are glucose and fructose. However, it's worth noting that both also contain trace amounts of sucrose, maltose, and galactose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Prunes

3

Starch: 5.11 g

Sucrose: 0.15 g

Glucose: 25.46 g

Fructose: 12.45 g

Lactose: 0 g

Maltose: 0.06 g

Galactose: 0 g

Kiwi

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

Contains more StarchStarch	+∞%
Contains more GlucoseGlucose	+519.5%
Contains more FructoseFructose	+186.2%

Contains more MaltoseMaltose	+216.7%
Contains more GalactoseGalactose	+∞%

~equal in Sucrose ~0.15g

~equal in Lactose ~0g

Vitamins

Kiwifruit has over 155 times more vitamin C, six times more folate, and 3.4 times more vitamin E, whereas prunes have nine times more vitamin A. 

In a 100-gram serving, kiwi fruit and prunes have 92.7 mg and 0.6 mg of vitamin C, respectively. A hundred grams of Kiwifruit has 87 IU of vitamin A, whereas prunes have 781 IU.

Kiwifruit provides 40.3µg of vitamin K, whereas prunes have 59.5µg. Moreover, prunes are high in vitamin B1 (1.8 times more), vitamin B2 (7 times more), vitamin B3 (5.5 times more), vitamin B5 (2.3 times more), and vitamin B6 (3.2 times more). 

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.

Prunes

8

Kiwi

3

Contains more Vitamin AVitamin A	+797.7%
Contains more Vitamin B1Vitamin B1	+88.9%
Contains more Vitamin B2Vitamin B2	+644%
Contains more Vitamin B3Vitamin B3	+451.9%
Contains more Vitamin B5Vitamin B5	+130.6%
Contains more Vitamin B6Vitamin B6	+225.4%
Contains more Vitamin KVitamin K	+47.6%
Contains more CholineCholine	+29.5%

Contains more Vitamin CVitamin C	+15350%
Contains more Vitamin EVitamin E	+239.5%
Contains more FolateFolate	+525%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Prunes contain more potassium, phosphorus, zinc, copper, manganese, magnesium, calcium, and iron. Both contain similar amounts of sodium and selenium.

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.

Prunes

10

Kiwi

0

Contains more MagnesiumMagnesium	+141.2%
Contains more CalciumCalcium	+26.5%
Contains more PotassiumPotassium	+134.6%
Contains more IronIron	+200%
Contains more CopperCopper	+116.2%
Contains more ZincZinc	+214.3%
Contains more PhosphorusPhosphorus	+102.9%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+205.1%
Contains more SeleniumSelenium	+50%

Oxalate content

The oxalate content of Kiwifruit is 20 mg per 100 grams. Kiwifruit is considered low in oxalates. There is no information about the oxalate content of prunes.

Glycemic Index

Prunes have a low glycemic index. The glycemic index of prunes is 29. Kiwifruit has a glycemic index of 58. Kiwi is a medium-GI food.

Acidity

Kiwifruit and prunes are alkaline-forming foods; prunes are considerably more alkaline, with a PRAL value of -13.4 compared to kiwifruit's -5.6. 

Antioxidant activities

Kiwifruit and prunes offer impressive health benefits due to their rich antioxidant and anti-inflammatory properties. Kiwifruit is exceptionally high in vitamins C and E, carotenoids like lutein, zeaxanthin, and beta-carotene, and polyphenol compounds like chlorogenic acid and caffeic acid (1,2,3,4). These nutrients contribute to heart health, reduce the risk of cancer and overall mortality, and support immune function. Kiwis also enhance digestive health due to their high fiber content. Conversely, prunes are rich in polyphenols, which have potent antioxidant and anti-inflammatory effects, reducing markers of inflammation and oxidation (5). 

Cardiovascular Health

Kiwifruit consumption is linked to reductions in blood pressure, cholesterol levels, and platelet aggregation, lowering the risk of atherosclerosis and cardiovascular disease, particularly in smokers(6,7,8,9). Prunes, high in potassium and fiber, help to manage blood pressure and reduce blood cholesterol levels, lowering the risk of cardiovascular disease, particularly in postmenopausal women (10,11,12). While kiwifruit excels in improving lipid profiles and lowering blood pressure, prunes are notable for their potassium content and positive effects on blood lipid control. 

  Digestive Health

Studies indicate that kiwis can improve stool consistency and alleviate chronic constipation. Additionally, Kiwis support gut health by promoting beneficial gut bacteria (13,14). Prunes, high in fiber and low in glycemic index, help manage weight by prolonging satiety and stabilizing blood sugar levels. They also positively influence gut microbiota, increasing beneficial bifidobacteria and potentially lowering the risk of colon cancer (15,16).