Blueberry vs. Kiwi
Nutrition comparison of Blueberry and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and kiwi:
- Both kiwi and blueberry are high in dietary fiber.
- Kiwi has more folate.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and blueberry contain similar amounts of calories - kiwi has 61 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in carbs and similar to kiwi for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Kiwi | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 91% | 87% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and blueberry contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both kiwi and blueberry are high in dietary fiber. Kiwi has 25% more dietary fiber than blueberry - kiwi has 3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Kiwi and blueberry contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Kiwi and blueberry contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both kiwi and blueberry are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 856% more Vitamin C than blueberry - kiwi has 92.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Kiwi and blueberry contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Kiwi and blueberry contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Kiwi has 109% more Vitamin K than blueberry - kiwi has 40.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Kiwi has more folate. Both blueberry and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Kiwi | |
|---|---|---|
| Thiamin | 0.037 MG | 0.027 MG |
| Riboflavin | 0.041 MG | 0.025 MG |
| Niacin | 0.418 MG | 0.341 MG |
| Pantothenic acid | 0.124 MG | 0.183 MG |
| Vitamin B6 | 0.052 MG | 0.063 MG |
| Folate | 6 UG | 25 UG |
Minerals
calcium
Kiwi has 467% more calcium than blueberry - kiwi has 34mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Kiwi and blueberry contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 305% more potassium than blueberry - kiwi has 312mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kiwi has more luteolin than blueberry per 100 grams, however, blueberry contains more myricetin and quercetin than kiwi per 100 grams. Both blueberry and kiwi contain significant amounts of kaempferol.
| Blueberry | Kiwi | |
|---|---|---|
| luteolin | 0.2 mg | 0.74 mg |
| kaempferol | 1.66 mg | 1.03 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 0.04 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both blueberry and kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blueberry | Kiwi | |
|---|---|---|
| beta-carotene | 32 UG | 52 UG |
| lutein + zeaxanthin | 80 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.042 G |
| Total | 0.058 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than blueberry per 100 grams.
| Blueberry | Kiwi | |
|---|---|---|
| linoleic acid | 0.088 G | 0.246 G |
| Total | 0.088 G | 0.246 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Blueberry g
()
|
Daily Values (%) |
Kiwi g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or blueberry contain more calories in 100 grams?Kiwi and blueberry contain similar amounts of calories - kiwi has 61 calories in 100g and blueberry has 57 calories.
Does kiwi or blueberry have more carbohydrates?
By weight, kiwi and blueberry contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does kiwi or blueberry contain more potassium?
Kiwi is a rich source of potassium and it has 310% more potassium than blueberry - kiwi has 312mg of potassium in 100 grams and blueberry has 77mg of potassium.