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Raspberry vs Kiwifruit - In-Depth Nutrition Comparison

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Significant differences between Raspberry and Kiwifruit

  • Raspberry has more Manganese, and Fiber, however Kiwifruit is richer in Vitamin C, and Vitamin K.
  • Kiwifruit covers your daily Vitamin C needs 74% more than Raspberry.
  • Kiwifruit has 7 times less Manganese than Raspberry. Raspberry has 0.67mg of Manganese, while Kiwifruit has 0.098mg.
  • Raspberry contains less Sugar.

Specific food types used in this comparison are Raspberries, raw and Kiwifruit, green, raw.

Infographic

Raspberry 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 +122.6%
Contains more Magnesium +29.4%
Contains more Zinc +200%
Contains less Sodium -66.7%
Contains more Calcium +36%
Contains more Potassium +106.6%
Contains more Copper +44.4%
Contains more Phosphorus +17.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +122.6%
Contains more Magnesium +29.4%
Contains more Zinc +200%
Contains less Sodium -66.7%
Contains more Calcium +36%
Contains more Potassium +106.6%
Contains more Copper +44.4%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +18.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +79.8%
Contains more Vitamin C +253.8%
Contains more Vitamin A +163.6%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +14.5%
Contains more Vitamin K +416.7%
Contains more Folate +19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
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 +18.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +79.8%
Contains more Vitamin C +253.8%
Contains more Vitamin A +163.6%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +14.5%
Contains more Vitamin K +416.7%
Contains more Folate +19%

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.
Raspberry Kiwifruit
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raspberry Kiwifruit Opinion
Calories 52kcal 61kcal Kiwifruit
Protein 1.2g 1.14g Raspberry
Fats 0.65g 0.52g Raspberry
Vitamin C 26.2mg 92.7mg Kiwifruit
Net carbs 5.44g 11.66g Kiwifruit
Carbs 11.94g 14.66g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.69mg 0.31mg Raspberry
Calcium 25mg 34mg Kiwifruit
Potassium 151mg 312mg Kiwifruit
Magnesium 22mg 17mg Raspberry
Sugar 4.42g 8.99g Raspberry
Fiber 6.5g 3g Raspberry
Copper 0.09mg 0.13mg Kiwifruit
Zinc 0.42mg 0.14mg Raspberry
Starch 0g 0g
Phosphorus 29mg 34mg Kiwifruit
Sodium 1mg 3mg Raspberry
Vitamin A 33IU 87IU Kiwifruit
Vitamin E 0.87mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.032mg 0.027mg Raspberry
Vitamin B2 0.038mg 0.025mg Raspberry
Vitamin B3 0.598mg 0.341mg Raspberry
Vitamin B5 0.329mg 0.183mg Raspberry
Vitamin B6 0.055mg 0.063mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 40.3µg Kiwifruit
Folate 21µg 25µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.019g 0.029g Raspberry
Monounsaturated Fat 0.064g 0.047g Raspberry
Polyunsaturated fat 0.375g 0.287g Raspberry
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Fructose 2.35g 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17
Raspberry
42
Kiwifruit
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
7%
Kiwifruit
Carbohydrates
12%
Raspberry
15%
Kiwifruit
Fats
3%
Raspberry
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 32)
Which food is cheaper?
Kiwifruit
Kiwifruit 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.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.