Kiwifruit Green (Raw)vsPlums (Raw)
Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g. Plums (Raw) has 46 calories and 0.70g protein per 100g Kiwifruit Green (Raw) has more protein, Plums (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kiwifruit Green (Raw) vs Plums (Raw)
Go with Plums (Raw) at just 46 kcal per 100g — 21% fewer calories.
Kiwifruit Green (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
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 fiber, 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 | Kiwifruit Green | Plums | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 58kcal3% | 46kcal2% | +12kcal |
| Protein | 1.1g2% | 0.70g1% | +0.36g |
| Total Fat | 0.44g1% | 0.28g0% | +0.16g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 14g5% | 11g4% | +2.6g |
| Dietary Fiber | 3.0g11% | 1.4g5% | +1.6g |
| Sugars | — | 9.9g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 17mcg2% | <0.1mcg |
| Vitamin C | 75mg83% | 9.5mg11% | +65mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 1.3mg9% | 0.26mg2% | +1.0mg |
| Vitamin K | 40mcg34% | 6.4mcg5% | +34mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 26mcg7% | 5.0mcg1% | +21mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg2% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | <0.1mg |
| Niacin (B3) | 0.37mg2% | 0.42mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 0mg0% | +5.0mg |
| Calcium | 35mg3% | 6.0mg0% | +29mg |
| Iron | 0.24mg1% | 0.17mg1% | +<0.1mg |
| Potassium | 198mg4% | 157mg3% | +41mg |
| Phosphorus | 34mg3% | 16mg1% | +18mg |
| Magnesium | 16mg4% | 7.0mg2% | +8.7mg |
| Zinc | 0.14mg1% | 0.10mg1% | +<0.1mg |
| Copper | 0.13mg15% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Selenium | 0.20mcg0% | 0mcg0% | +0.20mcg |
🔬Nutritional Analysis
Calories: Plums (Raw) is moderately lower in calories than Kiwifruit Green (Raw), containing 46 kcal compared to 58 kcal per 100g (26% fewer calories).
Protein: Both are similar in protein content, with Kiwifruit Green (Raw) providing 1.06g and Plums (Raw) providing 0.7g per 100g.
Fat: Plums (Raw) is the leaner option with 0.28g 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 9.5mg), Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 6.4mcg), Folate (Kiwifruit Green (Raw): 26mcg vs 5mcg).
Key Minerals: Notable mineral differences include Sodium (Kiwifruit Green (Raw): 5mg vs 0mg), Selenium (Kiwifruit Green (Raw): 0.2mcg vs 0mcg), Calcium (Kiwifruit Green (Raw): 35mg vs 6mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Kiwifruit Green
❓Frequently Asked Questions
- Which has more protein, Kiwifruit Green (Raw) or Plums (Raw)?
- Kiwifruit Green (Raw) has more protein with 1.06g per 100g compared to 0.7g for Plums (Raw).
- Which is lower in calories, Kiwifruit Green (Raw) or Plums (Raw)?
- Plums (Raw) is lower in calories with 46 kcal per 100g versus 58 kcal.
- Is Kiwifruit Green (Raw) or Plums (Raw) healthier?
- It depends on your goals. Kiwifruit Green (Raw) has 58 calories and 1.06g protein per 100g, while Plums (Raw) has 46 calories and 0.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kiwifruit Green (Raw) or Plums (Raw)?
- Plums (Raw) is leaner with 0.28g of fat per 100g compared to 0.44g.
- Which has more fiber, Kiwifruit Green (Raw) or Plums (Raw)?
- Kiwifruit Green (Raw) has more fiber with 3g per 100g compared to 1.4g.