Raisin vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between raisins and kiwi?
- Raisins are richer in carbs, copper, iron, potassium, phosphorus, manganese, and vitamin B6, 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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 E | 0.12mg | 1.46mg | 9% |
| Manganese | 0.299mg | 0.098mg | 9% |
| Vitamin B6 | 0.174mg | 0.063mg | 9% |
| Vitamin B2 | 0.125mg | 0.025mg | 8% |
| Vitamin B1 | 0.106mg | 0.027mg | 7% |
| Folate | 5µg | 25µg | 5% |
| Protein | 3.07g | 1.14g | 4% |
| Magnesium | 32mg | 17mg | 4% |
| Fiber | 3.7g | 3g | 3% |
| Vitamin B3 | 0.766mg | 0.341mg | 3% |
| Calcium | 50mg | 34mg | 2% |
| Vitamin B5 | 0.095mg | 0.183mg | 2% |
| Polyunsaturated fat | 0.037g | 0.287g | 2% |
| Zinc | 0.22mg | 0.14mg | 1% |
| Starch | 2.7g | 0g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Choline | 11.1mg | 7.8mg | 1% |
| Protein per 100 calories | 1g | 1.9g | N/A |
| Calories per 10 g protein | 974kcal | 535kcal | N/A |
| Weight per 100 calories | 33g | 164g | N/A |
| 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-linolenic 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 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
