Quick Summary
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for fewer calories (61 vs 240 per 100g).
When to Choose Prunes (Dried Plums)
Choose Prunes (Dried Plums) for more fiber (7.3g vs 3g), more potassium (733mg vs 312mg), and more vitamin K (59µg vs 34µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kiwi (Green, Fresh) | Prunes (Dried Plums) | Winner |
|---|---|---|---|
| Calories | 61 | 240 | 🏆 Kiwi (Green, Fresh) |
| Carbohydrates | 14.7g | 63.8g | |
| Fiber | 3g | 7.3g | 🏆 Prunes (Dried Plums) |
Key Vitamins & Minerals
Potassium
🏆 Prunes (Dried Plums) has 2.3x more
Vitamin K
🏆 Prunes (Dried Plums) has 72% 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
Prunes (Dried Plums) Benefits
- Very high fiber (3g per 4 prunes) for digestive health
- Exceptionally effective for preventing constipation
- Rich in vitamin K (21% DV) for bones
- Good potassium source (8% DV)
- Contains boron supporting bone density
Practical Considerations
💰 Cost
Kiwi (Green, Fresh): Moderate
Prunes (Dried Plums): Moderate
🕒 Preparation
Kiwi (Green, Fresh): Easy
Prunes (Dried Plums): Easy
📦 Storage
Kiwi (Green, Fresh): Refrigerate
Prunes (Dried Plums): Refrigerate
🍽️ Versatility
Kiwi (Green, Fresh): Very versatile
Prunes (Dried Plums): Very versatile
The Bottom Line
Both Kiwi (Green, Fresh) and Prunes (Dried Plums) 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 fewer calories (61 vs 240 per 100g).
Choose Prunes (Dried Plums) if: Choose Prunes (Dried Plums) for more fiber (7.3g vs 3g), more potassium (733mg vs 312mg), and more vitamin K (59µg vs 34µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kiwi (Green, Fresh) and Prunes (Dried Plums) in Nutrivio
Compare how Kiwi (Green, Fresh) and Prunes (Dried Plums) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
