Blueberries (Raw)vsKiwifruit Green (Raw)
Blueberries (Raw) has 57 calories and 0.74g protein per 100g. Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g Kiwifruit Green (Raw) has more protein, Blueberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Blueberries (Raw) vs Kiwifruit Green (Raw)
Kiwifruit Green (Raw) provides 198mg of potassium per 100g — important for muscle function and hydration.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
Kiwifruit Green (Raw) edges ahead overall with more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Blueberries | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 57kcal3% | 58kcal3% | <0.1kcal |
| Protein | 0.74g1% | 1.1g2% | <0.1g |
| Total Fat | 0.33g0% | 0.44g1% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 15g5% | 14g5% | +0.50g |
| Dietary Fiber | 2.4g9% | 3.0g11% | <0.1g |
| Sugars | 10.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 4.0mcg0% | <0.1mcg |
| Vitamin C | 9.7mg11% | 75mg83% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.57mg4% | 1.3mg9% | <0.1mg |
| Vitamin K | 19mcg16% | 40mcg34% | <0.1mcg |
| Vitamin B6 | <0.1mg3% | <0.1mg4% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 6.0mcg2% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.42mg3% | 0.37mg2% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 5.0mg0% | <0.1mg |
| Calcium | 6.0mg0% | 35mg3% | <0.1mg |
| Iron | 0.28mg2% | 0.24mg1% | +<0.1mg |
| Potassium | 77mg2% | 198mg4% | <0.1mg |
| Phosphorus | 12mg1% | 34mg3% | <0.1mg |
| Magnesium | 6.0mg1% | 16mg4% | <0.1mg |
| Zinc | 0.16mg1% | 0.14mg1% | +<0.1mg |
| Copper | <0.1mg6% | 0.13mg15% | <0.1mg |
| Manganese | 0.34mg15% | <0.1mg3% | +0.27mg |
| Selenium | 0.10mcg0% | 0.20mcg0% | <0.1mcg |
🔬Nutritional Analysis
Calories: Blueberries (Raw) and Kiwifruit Green (Raw) have nearly identical calorie content at 57 and 58 kcal per 100g respectively.
Protein: Both are similar in protein content, with Blueberries (Raw) providing 0.74g and Kiwifruit Green (Raw) providing 1.06g per 100g.
Fat: Blueberries (Raw) is the leaner option with 0.33g of total fat per 100g compared to 0.44g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 9.7mg), Folate (Kiwifruit Green (Raw): 26mcg vs 6mcg), Vitamin E (Kiwifruit Green (Raw): 1.3mg vs 0.57mg).
Key Minerals: Notable mineral differences include Calcium (Kiwifruit Green (Raw): 35mg vs 6mg), Manganese (Blueberries (Raw): 0.336mg vs 0.064mg), Sodium (Kiwifruit Green (Raw): 5mg vs 1mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Blueberries (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) has more protein with 1.06g per 100g compared to 0.74g for Blueberries (Raw).
- Which is lower in calories, Blueberries (Raw) or Kiwifruit Green (Raw)?
- Blueberries (Raw) is lower in calories with 57 kcal per 100g versus 58 kcal.
- Is Blueberries (Raw) or Kiwifruit Green (Raw) healthier?
- It depends on your goals. Blueberries (Raw) has 57 calories and 0.74g protein per 100g, while Kiwifruit Green (Raw) has 58 calories and 1.06g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Blueberries (Raw) or Kiwifruit Green (Raw)?
- Blueberries (Raw) is leaner with 0.33g of fat per 100g compared to 0.44g.
- Which has more fiber, Blueberries (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) has more fiber with 3g per 100g compared to 2.4g.