Raisin vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between raisins and kiwi?
- Raisins are richer in copper, iron, potassium, phosphorus, manganese, vitamin B6, and vitamin B2, while kiwi is higher in vitamin C, vitamin K, and vitamin E.
- Kiwi's daily need coverage for vitamin C is 100% higher.
- Kiwi has 6 times less iron than raisins. Raisins have 1.88mg of iron, while kiwi has 0.31mg.
We used Raisins, seedless and Kiwifruit, green, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +47.1% |
| Contains more PotassiumPotassium | +140.1% |
| Contains more IronIron | +506.5% |
| Contains more CopperCopper | +144.6% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains more ManganeseManganese | +205.1% |
| Contains more SeleniumSelenium | +200% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +292.6% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +124.6% |
| Contains more Vitamin B6Vitamin B6 | +176.2% |
| Contains more CholineCholine | +42.3% |
| Contains more Vitamin CVitamin C | +3930.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1116.7% |
| Contains more Vitamin B5Vitamin B5 | +92.6% |
| Contains more Vitamin KVitamin K | +1051.4% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 2.3mg | 92.7mg | 100% |
| Fructose | 29.68g | 4.35g | 32% |
| Vitamin K | 3.5µg | 40.3µg | 31% |
| Carbs | 79.18g | 14.66g | 22% |
| Copper | 0.318mg | 0.13mg | 21% |
| Iron | 1.88mg | 0.31mg | 20% |
| Potassium | 749mg | 312mg | 13% |
| Calories | 299kcal | 61kcal | 12% |
| Phosphorus | 101mg | 34mg | 10% |
| Vitamin B6 | 0.174mg | 0.063mg | 9% |
| Manganese | 0.299mg | 0.098mg | 9% |
| Vitamin E | 0.12mg | 1.46mg | 9% |
| Vitamin B2 | 0.125mg | 0.025mg | 8% |
| Vitamin B1 | 0.106mg | 0.027mg | 7% |
| Folate | 5µg | 25µg | 5% |
| Magnesium | 32mg | 17mg | 4% |
| Protein | 3.07g | 1.14g | 4% |
| Fiber | 3.7g | 3g | 3% |
| Vitamin B3 | 0.766mg | 0.341mg | 3% |
| Vitamin B5 | 0.095mg | 0.183mg | 2% |
| Polyunsaturated fat | 0.037g | 0.287g | 2% |
| Calcium | 50mg | 34mg | 2% |
| Starch | 2.7g | 0g | 1% |
| Zinc | 0.22mg | 0.14mg | 1% |
| Choline | 11.1mg | 7.8mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Fats | 0.46g | 0.52g | 0% |
| Net carbs | 75.48g | 11.66g | N/A |
| Sugar | 59.19g | 8.99g | N/A |
| Sodium | 11mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.058g | 0.029g | 0% |
| Monounsaturated fat | 0.051g | 0.047g | 0% |
| Tryptophan | 0.05mg | 0.015mg | 0% |
| Threonine | 0.077mg | 0.047mg | 0% |
| Isoleucine | 0.057mg | 0.051mg | 0% |
| Leucine | 0.096mg | 0.066mg | 0% |
| Lysine | 0.084mg | 0.061mg | 0% |
| Methionine | 0.021mg | 0.024mg | 0% |
| Phenylalanine | 0.065mg | 0.044mg | 0% |
| Valine | 0.083mg | 0.057mg | 0% |
| Histidine | 0.072mg | 0.027mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +169.3% |
| Contains more CarbsCarbs | +440.1% |
| Contains more OtherOther | +204.9% |
| Contains more FatsFats | +13% |
| Contains more WaterWater | +438.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +675.7% |
~equal in
Monounsaturated fat
~0.047g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +575.2% |
| Contains more FructoseFructose | +582.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
