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Raisin vs Kiwifruit - In-Depth Nutrition Comparison

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What are the main differences between Raisin and Kiwifruit?

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, and Vitamin B2, while Kiwifruit is higher in Vitamin C, Vitamin K, and Vitamin E .
  • Kiwifruit's daily need coverage for Vitamin C is 100% higher.
  • Kiwifruit has 6 times less Iron than Raisin. Raisin has 1.88mg of Iron, while Kiwifruit has 0.31mg.

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

Infographic

Raisin vs Kiwifruit 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 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%
Contains less Sodium -72.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
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%
Contains less Sodium -72.7%

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
Raisin
4
:
Contains more Vitamin B1 +292.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B6 +176.2%
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%
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%
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%
Contains more Vitamin B1 +292.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B6 +176.2%
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%

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.
Raisin Kiwifruit
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Kiwifruit Opinion
Calories 299kcal 61kcal Raisin
Protein 3.07g 1.14g Raisin
Fats 0.46g 0.52g Kiwifruit
Vitamin C 2.3mg 92.7mg Kiwifruit
Net carbs 75.48g 11.66g Raisin
Carbs 79.18g 14.66g Raisin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.88mg 0.31mg Raisin
Calcium 50mg 34mg Raisin
Potassium 749mg 312mg Raisin
Magnesium 32mg 17mg Raisin
Sugar 59.19g 8.99g Kiwifruit
Fiber 3.7g 3g Raisin
Copper 0.318mg 0.13mg Raisin
Zinc 0.22mg 0.14mg Raisin
Starch 2.7g 0g Raisin
Phosphorus 101mg 34mg Raisin
Sodium 11mg 3mg Kiwifruit
Vitamin A 0IU 87IU Kiwifruit
Vitamin E 0.12mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.106mg 0.027mg Raisin
Vitamin B2 0.125mg 0.025mg Raisin
Vitamin B3 0.766mg 0.341mg Raisin
Vitamin B5 0.095mg 0.183mg Kiwifruit
Vitamin B6 0.174mg 0.063mg Raisin
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 40.3µg Kiwifruit
Folate 5µg 25µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.058g 0.029g Kiwifruit
Monounsaturated Fat 0.051g 0.047g Raisin
Polyunsaturated fat 0.037g 0.287g Kiwifruit
Tryptophan 0.05mg 0.015mg Raisin
Threonine 0.077mg 0.047mg Raisin
Isoleucine 0.057mg 0.051mg Raisin
Leucine 0.096mg 0.066mg Raisin
Lysine 0.084mg 0.061mg Raisin
Methionine 0.021mg 0.024mg Kiwifruit
Phenylalanine 0.065mg 0.044mg Raisin
Valine 0.083mg 0.057mg Raisin
Histidine 0.072mg 0.027mg Raisin
Fructose 29.68g 4.35g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Kiwifruit
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
12
Raisin
42
Kiwifruit
Mineral Summary Score
41
Raisin
15
Kiwifruit

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
18%
Raisin
7%
Kiwifruit
Carbohydrates
79%
Raisin
15%
Kiwifruit
Fats
2%
Raisin
2%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (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 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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.