Cranberry vs Kiwi: Nutrition, Calories & Protein Compared



Cranberry - calories, kcal, weight, nutrition
Cranberry - calories, kcal, weight, nutrition

Cranberries vs Kiwi
Nutrition Facts

Cranberries
Serving size:
  change
handful (40g)tablespoon (12g)teaspoon (3g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 45

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cranberries vs Kiwi 100g Compare


per 100gCranberryKiwi
Calories46 61
Carbohydrates12.2 g14.66 g
Fat0.13 g0.52 g
Dietary fiber4.6 g3 g
Protein0.4 g1 g
Calcium8 mg34 mg
Iron0.25 mg0.31 mg
Magnessium6 mg17 mg
Potassium85 mg312 mg
Sodium2 mg3 mg
Zink0.1 mg0.14 mg
Vitaminium A60 µg87 µg
Vitaminium B1 (Thiamine)0.012 mg0.027 mg
Vitaminium B2 (riboflavin)0.02 mg0.025 mg
Vitaminium B3 (Niacin)0.101 mg0.341 mg
Vitaminium B9 (Folic acid)1 mg25 mg
Vitaminium C13.3 mg92.7 mg
Vitaminium E1.2 mg1.46 mg
Vitaminium K5.1 µg40.3 µg
Beta karoten36 mg52 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

46kcal

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Kiwi 100g

61kcal

Calories source

  • 87% CARBS
  • 6% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment