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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
39%
Minerals Daily Need Coverage Score
20%
14%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 32)
Which food is cheaper?
Kiwi is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.