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Boysenberry vs. Kiwi — In-Depth Nutrition Comparison

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A recap on the differences between boysenberries and kiwi

  • Boysenberries are higher in manganese, folate, fiber, and iron, yet kiwi is higher in vitamin C, vitamin K, copper, and potassium.
  • Kiwi covers your daily vitamin C needs 100% more than boysenberries.
  • Boysenberries contain 6 times more manganese than kiwi. While boysenberries contain 0.547mg of manganese, kiwi contains only 0.098mg.
  • The amount of sugar in boysenberries is lower.

Food varieties used in this article are Boysenberries, frozen, unsweetened and Kiwifruit, green, raw.

Infographic

Boysenberry vs Kiwi infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Kiwi
Kiwi
4
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 +174.2%
Contains more ZincZinc +57.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +458.2%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +124.5%
Contains more CopperCopper +62.5%
Contains more PhosphorusPhosphorus +25.9%
~equal in Magnesium ~17mg
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1% 17% 13% 8.5% 14% 15% 13% 0% 20% 47%
Kiwi
Kiwi
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more FolateFolate +152%
Contains more Vitamin CVitamin C +2890.3%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +67.8%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Boysenberry Kiwi DV% diff.
Vitamin C 3.1mg 92.7mg 100%
Vitamin K 7.8µg 40.3µg 27%
Manganese 0.547mg 0.098mg 20%
Folate 63µg 25µg 10%
Fiber 5.3g 3g 9%
Iron 0.85mg 0.31mg 7%
Copper 0.08mg 0.13mg 6%
Potassium 139mg 312mg 5%
Fructose 4.35g 5%
Vitamin E 0.87mg 1.46mg 4%
Vitamin B3 0.767mg 0.341mg 3%
Vitamin B1 0.053mg 0.027mg 2%
Calories 50kcal 61kcal 1%
Carbs 12.19g 14.66g 1%
Calcium 27mg 34mg 1%
Zinc 0.22mg 0.14mg 1%
Phosphorus 27mg 34mg 1%
Vitamin B2 0.037mg 0.025mg 1%
Vitamin B5 0.25mg 0.183mg 1%
Vitamin B6 0.056mg 0.063mg 1%
Polyunsaturated fat 0.148g 0.287g 1%
Protein 1.1g 1.14g 0%
Protein per 100 calories 2.2g 1.9g N/A
Calories per 10 g protein 455kcal 535kcal N/A
Weight per 100 calories 200g 164g N/A
Fats 0.26g 0.52g 0%
Net carbs 6.89g 11.66g N/A
Magnesium 16mg 17mg 0%
Sugar 6.89g 8.99g N/A
Sodium 1mg 3mg 0%
Vitamin A 3µg 4µg 0%
Selenium 0.2µg 0.2µg 0%
Choline 10.2mg 7.8mg 0%
Saturated fat 0.009g 0.029g 0%
Monounsaturated fat 0.025g 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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more FatsFats +100%
Contains more CarbsCarbs +20.3%
~equal in Protein ~1.14g
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 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 -69%
Contains more Mono. FatMonounsaturated fat +88%
Contains more Poly. FatPolyunsaturated fat +93.9%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.