Grapes vs Kiwi
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Grapes | Kiwi |
|---|---|---|
| Calories | 69kcal | 61kcal |
| Protein | 0.7g | 1.1g |
| Carbs | 18.1g | 14.7g |
| Fat | 0.2g | 0.5g |
| Fiber | 0.9g | 3g |
| Sugar | 15.5g | 9g |
| Sodium | 2mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Kiwi has 8 fewer calories per 100g than Grapes (13% less).
- Kiwi delivers more protein (1.1g vs 0.7g per 100g).
- Kiwi has more fiber (3g vs 0.9g).
- Grapes contains less fat (0.2g vs 0.5g).
- Kiwi has less sugar (9g vs 15.5g).
Grapes
Grapes are a concentrated source of natural sugars but also provide resveratrol — a polyphenol studied for its potential to support cardiovascular health. They contain vitamins K and C and small amounts of multiple B vitamins. Portion control matters: a generous handful is easy to overshoot.
View Grapes nutrition →Kiwi
Kiwifruit delivers more vitamin C per gram than oranges — over 100% of the daily requirement in a single fruit. It also contains actinidin, an enzyme shown in clinical studies to improve protein digestion, and provides vitamin K, vitamin E, and potassium.
View Kiwi nutrition →Track Grapes & Kiwi in Kairo
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