Kiwifruit and Strawberry: Nutritional Comparison
A kiwifruit and strawberry not only have complementary flavors, they also have similar nutritional value. Both are packed with life-enhancing vitamins and antioxidants.
On the surface, they seem evenly matched. But let’s look deeper!
When we compare a serving size of Zespri Kiwifruit to a serving size of strawberries, you’ll see just how similar they are in nutritional value. But you’ll also see quite a few differences:
• Vitamin C: SunGold Kiwifruit delivers nearly 3 times as much vitamin C than strawberries (430% of the recommended daily value vs 162%)
• Vitamin E: Zespri Green and SunGold Kiwi contain 10% recommended daily value of vitamin E; meanwhile, the vitamin E content in strawberries is negligible.
• Potassium – SunGold: 520mg (15%) – Green: 462mg (13%) – Strawberries: 254 mg (7%)
• Fiber – SunGold: 2g (8%) – Green: 4g (16%) – Strawberries: 3g (13%)
Kiwifruit Officially Joins the Low FODMAP Food List
Lead by Dr. Ansell, Zespri® invited the leading researchers at Australia’s
Monash University to analyze our kiwifruit for certification as a low FODMAP food. This certification rating is very similar to a heart foundation tick, or the low GI icon — both industry standards.
The result was overwhelmingly positive! Our green and gold kiwi variants were certified as low FODMAP — another great rating for Zespri® Kiwifruit and perfect choice for anyone looking for healthier snack choices.
Whereas fruits such as apples, ripe bananas, cherries, pears and watermelon are considered high FODMAP foods, kiwifruit is a great option for a healthy snack that delivers great nutritional value without the digestive discomfort.
Kiwifruit: Great for a Low-FODMAP Diet
When we talk about a low-FODMAP diet, we’re referring to a dietary management approach to control symptoms associated with irritable bowel syndrome (IBS) by eating foods low in those compounds.
Zespri® Kiwifruit is a perfect, healthy addition to any low-FODMAP diet. Low in calories and high in balanced fibers, kiwifruit not only delivers nutrients like potassium, magnesium, and vitamin C, K, E to the body, but they are chock-full full of prebiotics — food that nourishes the good gut bacteria in our digestive tract.
The Dynamic Duo: Fiber and Actinidin
From improved immunity to metabolic health, the benefits of our green and SunGold kiwifruit are numerous. One area where Zespri® Kiwifruit benefits really excel is in good gut health. We’ve talked before about the fiber benefits of Zespri® Kiwifruit:
"A diet rich in both soluble and insoluble fiber is the way to go if you want a digestive system that runs smoothly.
[. . .]
Zespri® SunGold™ has 2 grams of fiber per serving, with a good balance of soluble and insoluble fiber. When eaten with its smooth skin, the same serving provides double the fiber!"
It’s this balance of soluble and insoluble fiber that is unique in kiwifruit, making it easier to absorb.
But Zespri® Green Kiwifruit is not only rich in fiber, it also contains high amounts of a unique natural enzyme — actinidin.
Actinidin aids in the digestion of proteins found in meats and dairy products improving the digestion of protein (e.g. in meat and dairy products). A more complete digestion of proteins helps reduce that feeling of ‘heaviness’ and bloating associated with a protein-heavy meal.
Zespri® Green and Sungold™ Kiwifruit have the added benefit of being a low-FODMAP food, which makes it one of the best foods to eat with IBS and perfect for people prone to digestive discomforts.
High in fiber, a low glycemic index, and now low FODMAP! Once again our kiwifruit proves to be a key nutritional performer! If you’re looking for low FODMAP fruits that are high in fiber and low in added sugar, you can add Zespri® Green and SunGold™ Kiwifruit to your low FODMAP list of foods!