Raspberry vs. Kiwi — In-Depth Nutrition Comparison
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Significant differences between raspberries and kiwi
- Raspberries have more manganese and fiber; however, kiwi is richer in vitamin C and vitamin K.
- Kiwi covers your daily vitamin C needs 74% more than raspberries.
- Kiwi has 7 times less manganese than raspberries. Raspberries have 0.67mg of manganese, while kiwi has 0.098mg.
- Raspberries contain less sugar.
- Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of raspberries is 26.
Specific food types used in this comparison are Raspberries, raw and Kiwifruit, green, raw.
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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 | +29.4% |
| Contains more IronIron | +122.6% |
| Contains more ZincZinc | +200% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +583.7% |
| Contains more CalciumCalcium | +36% |
| Contains more PotassiumPotassium | +106.6% |
| Contains more CopperCopper | +44.4% |
| Contains more PhosphorusPhosphorus | +17.2% |
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 B1Vitamin B1 | +18.5% |
| Contains more Vitamin B2Vitamin B2 | +52% |
| Contains more Vitamin B3Vitamin B3 | +75.4% |
| Contains more Vitamin B5Vitamin B5 | +79.8% |
| Contains more CholineCholine | +57.7% |
| Contains more Vitamin CVitamin C | +253.8% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +67.8% |
| Contains more Vitamin B6Vitamin B6 | +14.5% |
| Contains more Vitamin KVitamin K | +416.7% |
| Contains more FolateFolate | +19% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 26.2mg | 92.7mg | 74% |
| Vitamin K | 7.8µg | 40.3µg | 27% |
| Manganese | 0.67mg | 0.098mg | 25% |
| Fiber | 6.5g | 3g | 14% |
| Potassium | 151mg | 312mg | 5% |
| Iron | 0.69mg | 0.31mg | 5% |
| Vitamin E | 0.87mg | 1.46mg | 4% |
| Copper | 0.09mg | 0.13mg | 4% |
| Fructose | 2.35g | 4.35g | 3% |
| Vitamin B5 | 0.329mg | 0.183mg | 3% |
| Zinc | 0.42mg | 0.14mg | 3% |
| Vitamin B3 | 0.598mg | 0.341mg | 2% |
| Vitamin B2 | 0.038mg | 0.025mg | 1% |
| Calcium | 25mg | 34mg | 1% |
| Phosphorus | 29mg | 34mg | 1% |
| Magnesium | 22mg | 17mg | 1% |
| Vitamin B6 | 0.055mg | 0.063mg | 1% |
| Carbs | 11.94g | 14.66g | 1% |
| Choline | 12.3mg | 7.8mg | 1% |
| Polyunsaturated fat | 0.375g | 0.287g | 1% |
| Folate | 21µg | 25µg | 1% |
| Calories | 52kcal | 61kcal | 0% |
| Protein | 1.2g | 1.14g | 0% |
| Fats | 0.65g | 0.52g | 0% |
| Net carbs | 5.44g | 11.66g | N/A |
| Sugar | 4.42g | 8.99g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 2µg | 4µg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Vitamin B1 | 0.032mg | 0.027mg | 0% |
| Saturated fat | 0.019g | 0.029g | 0% |
| Monounsaturated fat | 0.064g | 0.047g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +22.8% |
| Contains more OtherOther | +32.6% |
~equal in
Protein
~1.14g
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.5% |
| Contains more Mono. FatMonounsaturated fat | +36.2% |
| Contains more Poly. FatPolyunsaturated fat | +30.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +33.3% |
| Contains more GlucoseGlucose | +121% |
| Contains more FructoseFructose | +85.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
