Kiwifruit Green (Raw)vsRaspberries (Raw)
Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g. Raspberries (Raw) has 52 calories and 1.2g protein per 100g Raspberries (Raw) has more protein, Raspberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kiwifruit Green (Raw) vs Raspberries (Raw)
Raspberries (Raw) will keep you satisfied longer with 6.5g 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kiwifruit Green | Raspberries | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 58kcal3% | 52kcal3% | +6.0kcal |
| Protein | 1.1g2% | 1.2g2% | <0.1g |
| Total Fat | 0.44g1% | 0.65g1% | <0.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 14g5% | 12g4% | +2.1g |
| Dietary Fiber | 3.0g11% | 6.5g23% | <0.1g |
| Sugars | — | 4.4g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 2.0mcg0% | +2.0mcg |
| Vitamin C | 75mg83% | 26mg29% | +49mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 1.3mg9% | 0.87mg6% | +0.43mg |
| Vitamin K | 40mcg34% | 7.8mcg7% | +33mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 26mcg7% | 21mcg5% | +5.0mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Niacin (B3) | 0.37mg2% | 0.60mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 1.0mg0% | +4.0mg |
| Calcium | 35mg3% | 25mg2% | +10mg |
| Iron | 0.24mg1% | 0.69mg4% | <0.1mg |
| Potassium | 198mg4% | 151mg3% | +47mg |
| Phosphorus | 34mg3% | 29mg2% | +5.0mg |
| Magnesium | 16mg4% | 22mg5% | <0.1mg |
| Zinc | 0.14mg1% | 0.42mg4% | <0.1mg |
| Copper | 0.13mg15% | <0.1mg10% | +<0.1mg |
| Manganese | <0.1mg3% | 0.67mg29% | <0.1mg |
| Selenium | 0.20mcg0% | 0.20mcg0% | — |
🔬Nutritional Analysis
Calories: Raspberries (Raw) is moderately lower in calories than Kiwifruit Green (Raw), containing 52 kcal compared to 58 kcal per 100g (12% fewer calories).
Protein: Both are similar in protein content, with Kiwifruit Green (Raw) providing 1.06g and Raspberries (Raw) providing 1.2g per 100g.
Fat: Kiwifruit Green (Raw) is the leaner option with 0.44g of total fat per 100g compared to 0.65g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 7.8mcg), Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 26.2mg), Vitamin A (Kiwifruit Green (Raw): 4mcg vs 2mcg).
Key Minerals: Notable mineral differences include Manganese (Raspberries (Raw): 0.67mg vs 0.064mg), Sodium (Kiwifruit Green (Raw): 5mg vs 1mg), Zinc (Raspberries (Raw): 0.42mg vs 0.14mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Raspberries (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Kiwifruit Green
More with Raspberries
❓Frequently Asked Questions
- Which has more protein, Kiwifruit Green (Raw) or Raspberries (Raw)?
- Raspberries (Raw) has more protein with 1.2g per 100g compared to 1.06g for Kiwifruit Green (Raw).
- Which is lower in calories, Kiwifruit Green (Raw) or Raspberries (Raw)?
- Raspberries (Raw) is lower in calories with 52 kcal per 100g versus 58 kcal.
- Is Kiwifruit Green (Raw) or Raspberries (Raw) healthier?
- It depends on your goals. Kiwifruit Green (Raw) has 58 calories and 1.06g protein per 100g, while Raspberries (Raw) has 52 calories and 1.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kiwifruit Green (Raw) or Raspberries (Raw)?
- Kiwifruit Green (Raw) is leaner with 0.44g of fat per 100g compared to 0.65g.
- Which has more fiber, Kiwifruit Green (Raw) or Raspberries (Raw)?
- Raspberries (Raw) has more fiber with 6.5g per 100g compared to 3g.