Kiwi vs. Raisins
Nutrition comparison of Kiwi and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and raisins:
- Both kiwi and raisins are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, kiwi contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and kiwi has 79% less calories than raisin - kiwi has 61 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and heavier in fat compared to raisins per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Raisins | |
|---|---|---|
| Protein | 7% | 3% |
| Carbohydrates | 87% | 95% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and kiwi has 81% less carbohydrates than raisin - kiwi has 14.7g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Both kiwi and raisins are high in dietary fiber. Raisin has 127% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Kiwi and raisins contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both kiwi and raisins are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 16 times more Vitamin C than raisin - kiwi has 92.7mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin A
Kiwi and raisins contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than raisin - kiwi has 1.5mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than raisin - kiwi has 40.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, kiwi contains more pantothenic acid and folate.
| Kiwi | Raisins | |
|---|---|---|
| Thiamin | 0.027 MG | 0.112 MG |
| Riboflavin | 0.025 MG | 0.182 MG |
| Niacin | 0.341 MG | 1.114 MG |
| Pantothenic acid | 0.183 MG | 0.045 MG |
| Vitamin B6 | 0.063 MG | 0.188 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Kiwi and raisins contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 735% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Both kiwi and raisins are high in potassium. Raisin has 164% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and raisins contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.037 G |
| Total | 0.042 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than raisin per 100 grams.
| Kiwi | Raisins | |
|---|---|---|
| linoleic acid | 0.246 G | 0.122 G |
| Total | 0.246 G | 0.122 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.
Kiwi g
()
|
Daily Values (%) |
Raisins 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 raisins contain more calories in 100 grams?Raisin is high in calories and kiwi has 80% less calories than raisin - kiwi has 61 calories in 100g and raisin has 296 calories.
Does kiwi or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and kiwi has 80% fewer carbohydrates than raisin - kiwi has 14.7g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does kiwi or raisins contain more potassium?
Both kiwi and raisins are high in potassium. Raisin has 160% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and raisin has 825mg of potassium.