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Strawberry vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between strawberries and kiwi

  • Strawberries are richer in manganese, yet kiwi is richer in vitamin C, vitamin K, copper, and vitamin E.
  • Daily need coverage for vitamin C for kiwi is 38% higher.
  • Strawberries contain 4 times more manganese than kiwi. Strawberries contain 0.386mg of manganese, while kiwi contains 0.098mg.
  • Strawberries contain less sugar.
  • Strawberries have a lower glycemic index than kiwi.

Food types used in this article are Strawberries, raw and Kiwifruit, green, raw.

Infographic

Strawberry vs Kiwi 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Kiwi
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more IronIron +32.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +293.9%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +103.9%
Contains more CopperCopper +170.8%
Contains more PhosphorusPhosphorus +41.7%
~equal in Zinc ~0.14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Kiwi
Kiwi
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin CVitamin C +57.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +403.4%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin KVitamin K +1731.8%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Strawberry Kiwi DV% diff.
Vitamin C 58.8mg 92.7mg 38%
Vitamin K 2.2µg 40.3µg 32%
Manganese 0.386mg 0.098mg 13%
Copper 0.048mg 0.13mg 9%
Vitamin E 0.29mg 1.46mg 8%
Potassium 153mg 312mg 5%
Fiber 2g 3g 4%
Fructose 2.44g 4.35g 2%
Carbs 7.68g 14.66g 2%
Calcium 16mg 34mg 2%
Polyunsaturated fat 0.155g 0.287g 1%
Vitamin B6 0.047mg 0.063mg 1%
Vitamin B5 0.125mg 0.183mg 1%
Protein 0.67g 1.14g 1%
Calories 32kcal 61kcal 1%
Phosphorus 24mg 34mg 1%
Iron 0.41mg 0.31mg 1%
Magnesium 13mg 17mg 1%
Fats 0.3g 0.52g 0%
Net carbs 5.68g 11.66g N/A
Sugar 4.89g 8.99g N/A
Zinc 0.14mg 0.14mg 0%
Starch 0.04g 0g 0%
Sodium 1mg 3mg 0%
Vitamin A 1µg 4µg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B1 0.024mg 0.027mg 0%
Vitamin B2 0.022mg 0.025mg 0%
Vitamin B3 0.386mg 0.341mg 0%
Folate 24µg 25µg 0%
Saturated fat 0.015g 0.029g 0%
Choline 5.7mg 7.8mg 0%
Monounsaturated fat 0.043g 0.047g 0%
Tryptophan 0.008mg 0.015mg 0%
Threonine 0.02mg 0.047mg 0%
Isoleucine 0.016mg 0.051mg 0%
Leucine 0.034mg 0.066mg 0%
Lysine 0.026mg 0.061mg 0%
Methionine 0.002mg 0.024mg 0%
Phenylalanine 0.019mg 0.044mg 0%
Valine 0.019mg 0.057mg 0%
Histidine 0.012mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +70.1%
Contains more FatsFats +73.3%
Contains more CarbsCarbs +90.9%
Contains more OtherOther +52.5%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Poly. FatPolyunsaturated fat +85.2%
~equal in Monounsaturated fat ~0.047g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +213.3%
Contains more GlucoseGlucose +106.5%
Contains more FructoseFructose +78.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients
  2. Kiwi - 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.