Cranberry vs Kiwi: Nutrition, Calories & Protein Compared


Cranberries vs Kiwi
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Cranberries vs Kiwi 100g Compare
per 100g | Cranberry | Kiwi |
---|---|---|
Calories | 46 | 61 |
Carbohydrates | 12.2 g | 14.66 g |
Fat | 0.13 g | 0.52 g |
Dietary fiber | 4.6 g | 3 g |
Protein | 0.4 g | 1 g |
Calcium | 8 mg | 34 mg |
Iron | 0.25 mg | 0.31 mg |
Magnessium | 6 mg | 17 mg |
Potassium | 85 mg | 312 mg |
Sodium | 2 mg | 3 mg |
Zink | 0.1 mg | 0.14 mg |
Vitaminium A | 60 µg | 87 µg |
Vitaminium B1 (Thiamine) | 0.012 mg | 0.027 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.025 mg |
Vitaminium B3 (Niacin) | 0.101 mg | 0.341 mg |
Vitaminium B9 (Folic acid) | 1 mg | 25 mg |
Vitaminium C | 13.3 mg | 92.7 mg |
Vitaminium E | 1.2 mg | 1.46 mg |
Vitaminium K | 5.1 µg | 40.3 µg |
Beta karoten | 36 mg | 52 mg |
Discovering the Nutritional Gems: Cranberry and Kiwi
When it comes to enriching our diet with fruits, both cranberries and kiwis are celebrated for their unique taste and health benefits. Beyond their vibrant colors and distinct flavors, these fruits are nutritional powerhouses, each offering a unique set of vitamins, minerals, and antioxidants. Let's dive into the world of cranberries and kiwis, exploring their nutritional profiles and understanding which fruit might better suit your dietary needs.
A Closer Look at Cranberries
Cranberries are often hailed for their role in preventing urinary tract infections, thanks to their high content of certain types of antioxidants. But that's not all these small, tart berries have to offer. With only 46 calories per 100 grams, they are a low-calorie option for those watching their weight. They also boast an impressive 4.6 grams of dietary fiber, aiding in digestion and providing a feeling of fullness.
Although not as rich in vitamins and minerals as some other fruits, cranberries offer a decent amount of vitamin C and vitamin E, both of which are important for skin health and immunity. They are also very low in fat, with just 0.13 grams per serving, making them a heart-healthy choice.
Kiwi's Nutritional Kaleidoscope
Kiwis, with their bright green flesh and tiny black seeds, are not only a feast for the eyes but also for the body. Packed with 92.7 milligrams of vitamin C, they offer more than 100% of the daily recommended intake, making them a superior choice for boosting the immune system. Kiwis are slightly higher in calories, with 61 calories per 100 grams, but they also provide a higher protein content of 1 gram, which is beneficial for muscle repair and growth.
One of the standout features of kiwis is their high potassium content, with 312 milligrams per serving, which supports heart health by helping to maintain healthy blood pressure levels. They are also a good source of dietary fiber, with 3 grams, contributing to digestive health.
Nutritional Showdown: What Sets Them Apart?
While both fruits are gluten-free and cholesterol-free, making them great choices for various dietary needs, they each have their strengths. Cranberries are lower in calories and higher in fiber, making them ideal for weight management and digestive health. On the other hand, kiwis offer a more robust vitamin and mineral profile, especially in terms of vitamin C, vitamin K, and potassium, making them excellent for immune support, skin health, and cardiovascular health.
Both fruits have their unique advantages, and incorporating a variety of fruits into your diet is key to obtaining a wide range of nutrients. Whether you lean towards the tartness of cranberries or the tropical sweetness of kiwis, you're making a healthy choice.
Final Thoughts
Comparing cranberries and kiwis is like comparing two jewels of nutrition; each shines brightly with its unique set of benefits. Whether you're looking at calories, fiber, vitamins, or minerals, the choice between cranberry and kiwi ultimately depends on your personal health goals and dietary preferences. Why not enjoy both and reap the diverse benefits these fruits have to offer? After all, variety is not just the spice of life—it's also a cornerstone of a healthy, balanced diet.
Cranberry 100g
46kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Kiwi 100g
61kcalCalories source
- 87% CARBS
- 6% PROTEIN
- 7% FAT
Compares of Cranberries
- Cranberries vs Apricot
- Cranberries vs Banana
- Cranberries vs Blackcurrants
- Cranberries vs Blueberries
- Cranberries vs Cherries
- Cranberries vs Fig
- see all compares of Cranberries
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment