Kiwifruit vs Apple juice

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Kiwifruit, ZESPRI SunGold, raw is higher in more vitamins & minerals

Calories (kcal)

Kiwifruit 63
Apple juice 46

Protein (g)

Kiwifruit 1.02
Apple juice 0.100

Carbs (g)

Kiwifruit 15.8
Apple juice 11.3

Fat (g)

Kiwifruit 0.280
Apple juice 0.130

Fiber (g)

Kiwifruit 1.40
Apple juice 0.200

Quick answers

Which has more protein?

Kiwifruit, ZESPRI SunGold, raw — 1.02g vs 0.100g per 100g.

Which has fewer calories?

Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 63 kcal per 100g.

Which is more nutrient-dense?

Kiwifruit, ZESPRI SunGold, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Kiwifruit Apple juice
Energy
Energy 63 kcal 46 kcal
Macronutrients
Water 82.4 g 88.2 g
Protein 1.02 g 0.100 g
Total lipid (fat) 0.280 g 0.130 g
Carbohydrate, by difference 15.8 g 11.3 g
Fiber, total dietary 1.40 g 0.200 g
Fats & Fatty Acids
Fatty acids, total saturated 0.065 g 0.022 g
Fatty acids, total monounsaturated 0.023 g 0.006 g
Fatty acids, total trans — 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 161 mg 38.5 mg
Thiamin (Vitamin B1) 0 mg 0.021 mg
Riboflavin (Vitamin B2) 0.074 mg 0.017 mg
Niacin (Vitamin B3) 0.231 mg 0.073 mg
Pantothenic acid (Vitamin B5) 0.120 mg 0.049 mg
Vitamin B-6 — Pyridoxine 0.079 mg 0.018 mg
Biotin (Vitamin B7) 31.0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 1.90 mg 1.80 mg
Vitamin B-12 — Cobalamin 0.080 ug 0 ug
Vitamin A, RAE 1.00 ug 0 ug
Carotene, beta 14.0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 1.40 mg 0.010 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 17.0 mg 8.00 mg
Iron, Fe 0.210 mg 0.120 mg
Magnesium, Mg 12.0 mg 5.00 mg
Phosphorus, P 25.0 mg 7.00 mg
Potassium, K 315 mg 101 mg
Sodium, Na 3.00 mg 4.00 mg
Zinc, Zn 0.080 mg 0.020 mg
Copper, Cu 0.151 mg 0.012 mg
Manganese, Mn 0.048 mg 0.074 mg
Selenium, Se 0.400 ug 0.100 ug
Other Nutrients
Energy 262 kj 191 kj
Ash 0.470 g 0.230 g
Total Sugars 12.3 g 9.62 g
Sucrose 1.22 g 1.26 g
Glucose 5.28 g 2.63 g
Fructose 5.80 g 5.73 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Starch 0.120 g —
Fluoride, F 0 ug 39.1 ug
Folic acid (Vitamin B9 — synthetic) 31.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 31.0 ug 0 ug
Betaine — 0.100 mg
Vitamin B-12, added — 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU 23.0 IU 1.00 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 24.0 ug 16.0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.040 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.070 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) 0 ug —
Vitamin K1 — Phylloquinone 6.10 ug 0 ug
SFA 4:0 (Butyric acid) 0.001 g 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 8:0 (Caprylic acid) 0.001 g 0 g
SFA 10:0 (Capric acid) 0.001 g 0 g
SFA 12:0 (Lauric acid) 0.003 g 0 g
SFA 14:0 (Myristic acid) 0.003 g 0.001 g
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.048 g 0.018 g
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0.006 g 0.002 g
SFA 20:0 (Arachidic acid) 0.001 g —
SFA 22:0 (Behenic acid) 0 g —
SFA 24:0 (Lignoceric acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0.005 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.004 g 0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.004 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.014 g 0.005 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 0.014 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g —
Fatty acids, total polyunsaturated 0.111 g 0.039 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.060 g 0.033 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.058 g —
PUFA 18:2 CLAs 0.001 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.043 g 0.007 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.043 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.008 g —
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0.008 g —
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0.001 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) 0 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Kiwifruit, ZESPRI SunGold, raw nutrition facts Apple juice, canned or bottled, unsweetened, with added ascorbic acid nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +13900% in Kiwifruit, ZESPRI SunGold, raw Copper, Cu +1158% in Kiwifruit, ZESPRI SunGold, raw Protein +920% in Kiwifruit, ZESPRI SunGold, raw Fiber, total dietary +600% in Kiwifruit, ZESPRI SunGold, raw

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