USDA-derived comparison
Grapes vs Kiwi Fruit
Kiwi Fruit leads for Vitamin C, Vitamin K and Vitamin E per 100g, while Grapes holds its own elsewhere.
Who each is for: Choose kiwi Fruit for vitamin C and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Grapes
Typical serving: 1 cup (151g)
4/100
No clear per-100g leads, which is a result in itself.
Full Grapes pageKiwi Fruit
Typical serving: 1 fruit (69g)
13/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Grapes | Kiwi Fruit |
|---|---|---|
| Calories | 69 kcal | 61 kcal |
| Protein | 1 g | 1 g |
| Carbs | 18 g | 15 g |
| Fat | 0 g | 1 g |
| Fiber | 1 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 3 mg |
| Potassium | 191 mg | 312 mg |
| Calcium | 10 mg | 34 mg |
| Iron | 0.4 mg | 0.3 mg |
| Magnesium | 7 mg | 17 mg |
| Zinc | 0.1 mg | 0.1 mg |
| Vitamin C | 3 mg | 93 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 2 µg | 25 µg |
Servings differ: 1 cup of grapes is about 151g, 1 fruit of kiwi fruit about 69g. Scale accordingly before deciding anything on the 100g basis alone.
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