Quick Summary
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for more fiber (6.5g vs 3g) per 100g. It is also lower in calories (52 vs 61 per 100g).
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more vitamin K (34µg vs 7.8µg), more vitamin C (94mg vs 26mg), and more potassium (312mg vs 151mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Raspberries (Fresh) | Kiwi (Green, Fresh) | Winner |
|---|---|---|---|
| Calories | 52 | 61 | 🏆 Raspberries (Fresh) |
| Protein | 1.2g | 0g | 🏆 Raspberries (Fresh) |
| Carbohydrates | 12g | 14.7g | |
| Fiber | 6.5g | 3g | 🏆 Raspberries (Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Kiwi (Green, Fresh) has 19% more
Potassium
🏆 Kiwi (Green, Fresh) has 2.1x more
Vitamin C
🏆 Kiwi (Green, Fresh) has 3.6x more
Vitamin K
🏆 Kiwi (Green, Fresh) has 4.4x more
Health Benefits Comparison
Raspberries (Fresh) Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
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
Practical Considerations
💰 Cost
Raspberries (Fresh): Moderate
Kiwi (Green, Fresh): Moderate
🕒 Preparation
Raspberries (Fresh): Easy
Kiwi (Green, Fresh): Easy
📦 Storage
Raspberries (Fresh): Refrigerate
Kiwi (Green, Fresh): Refrigerate
🍽️ Versatility
Raspberries (Fresh): Very versatile
Kiwi (Green, Fresh): Very versatile
The Bottom Line
Both Raspberries (Fresh) and Kiwi (Green, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for more fiber (6.5g vs 3g) per 100g. It is also lower in calories (52 vs 61 per 100g).
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more vitamin K (34µg vs 7.8µg), more vitamin C (94mg vs 26mg), and more potassium (312mg vs 151mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Raspberries (Fresh) and Kiwi (Green, Fresh) in Nutrivio
Compare how Raspberries (Fresh) and Kiwi (Green, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
