Quick Summary
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 21mg) and more vitamin K (34µg vs 20µg) per 100g.
When to Choose Blackberries (Fresh)
Choose Blackberries (Fresh) for more fiber (5.3g vs 3g) per 100g. It is also lower in calories (43 vs 61 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kiwi (Green, Fresh) | Blackberries (Fresh) | Winner |
|---|---|---|---|
| Calories | 61 | 43.1 | 🏆 Blackberries (Fresh) |
| Carbohydrates | 14.7g | 9.6g | |
| Fiber | 3g | 5.3g | 🏆 Blackberries (Fresh) |
Key Vitamins & Minerals
Vitamin C
🏆 Kiwi (Green, Fresh) has 4.5x more
Vitamin E
🏆 Kiwi (Green, Fresh) has 24% more
Vitamin K
🏆 Kiwi (Green, Fresh) has 70% more
Health Benefits Comparison
Kiwi (Green, Fresh) Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
Blackberries (Fresh) Benefits
- Highest fruit fiber supports gut health
- Exceptional anthocyanin antioxidants
- Anthocyanins may improve brain function
- Very low glycemic load despite sweetness
Practical Considerations
💰 Cost
Kiwi (Green, Fresh): Moderate
Blackberries (Fresh): Moderate
🕒 Preparation
Kiwi (Green, Fresh): Easy
Blackberries (Fresh): Easy
📦 Storage
Kiwi (Green, Fresh): Refrigerate
Blackberries (Fresh): Refrigerate
🍽️ Versatility
Kiwi (Green, Fresh): Very versatile
Blackberries (Fresh): Very versatile
The Bottom Line
Both Kiwi (Green, Fresh) and Blackberries (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 21mg) and more vitamin K (34µg vs 20µg) per 100g.
Choose Blackberries (Fresh) if: Choose Blackberries (Fresh) for more fiber (5.3g vs 3g) per 100g. It is also lower in calories (43 vs 61 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kiwi (Green, Fresh) and Blackberries (Fresh) in Nutrivio
Compare how Kiwi (Green, Fresh) and Blackberries (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
