Kiwi vs. Raspberries
Nutrition comparison of Kiwi and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and raspberries:
- Both raspberries and kiwi are high in Vitamin C and dietary fiber.
- Kiwi is an excellent source of potassium.
- Raspberry has 51% less sugar than kiwi.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and kiwi contain similar amounts of calories - raspberry has 52 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is heavier in carbs and similar to raspberries for protein and fat. Kiwi has a macronutrient ratio of 7:87:7 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Raspberries | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 87% | 82% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and kiwi contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Both raspberries and kiwi are high in dietary fiber. Raspberry has 117% more dietary fiber than kiwi - raspberry has 6.5g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Raspberry has 51% less sugar than kiwi - raspberry has 4.4g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Raspberries and kiwi contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both raspberries and kiwi are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Both raspberries and kiwi are high in Vitamin C. Kiwi has 254% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Raspberries and kiwi contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Raspberries and kiwi contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 417% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Both kiwi and raspberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Raspberries | |
|---|---|---|
| Thiamin | 0.027 MG | 0.032 MG |
| Riboflavin | 0.025 MG | 0.038 MG |
| Niacin | 0.341 MG | 0.598 MG |
| Pantothenic acid | 0.183 MG | 0.329 MG |
| Vitamin B6 | 0.063 MG | 0.055 MG |
| Folate | 25 UG | 21 UG |
Minerals
calcium
Kiwi has 36% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Raspberries and kiwi contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 107% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and kiwi has 312mg 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 and kaempferol than raspberry per 100 grams, however, raspberry contains more quercetin than kiwi per 100 grams.
| Kiwi | Raspberries | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.06 mg |
| Quercetin | 0.04 mg | 1.05 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 kiwi and raspberries contain significant amounts of lutein + zeaxanthin.
| Kiwi | Raspberries | |
|---|---|---|
| beta-carotene | 52 UG | 12 UG |
| lutein + zeaxanthin | 122 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.126 G |
| Total | 0.042 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and raspberries contain significant amounts of linoleic acid.
| Kiwi | Raspberries | |
|---|---|---|
| linoleic acid | 0.246 G | 0.249 G |
| Total | 0.246 G | 0.249 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.
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Raspberries (Raspberries, raw) .
Kiwi g
()
|
Daily Values (%) |
Raspberries 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 raspberries or kiwi contain more calories in 100 grams?Raspberries and kiwi contain similar amounts of calories - raspberry has 52 calories in 100g and kiwi has 61 calories.
Does raspberries or kiwi have more carbohydrates?
By weight, raspberries and kiwi contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does raspberries or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and kiwi has 312mg of potassium.