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Gold & Green Kiwi – Same Nutritionally?

I love golden kiwis, so when I read this article about their amazing health benefits, it made my love for this fruit even stronger!

Green kiwi fruit originated in China and came to the United States in the early 1900s. Gold kiwi fruit were first grown in the late 1970s in New Zealand, but were not successfully cultivated until 1992. Although their nutritional make-up is slightly different, both the green and gold kiwi fruit make healthy contributions to your diet.

Green versus Gold Kiwi Fruit

Although there are more than 40 varieties of kiwi fruit, the green kiwi, also known as the Hayward, is the most widely grown and marketed. The gold kiwi fruit has a sweeter taste than the green and is popular in Asian markets.

The calories in the green and the gold kiwi fruit are very similar. A 1-cup serving of green kiwi contains 110 calories and the gold 112 calories. Knowing the calorie content of the food you eat can help you balance your intake for weight maintenance. Your daily intake depends on your age, sex, height, weight and activity levels. Most active Americans can maintain a healthy weight consuming 2,000 to 2,400 calories a day.

Carbohydrates

As a fruit, most of the calories in the kiwi fruit comes from carbohydrates. A 1-cup serving of green kiwi contains 26 g of carbohydrates and 5.4 g of fiber, and 1 cup of gold contains 26 g of carbohydrates and 3.7 g of fiber. The fiber in the kiwi fruit can help control hunger for weight maintenance and improve bowel function.

Protein and Fat

Both the green and gold kiwis do not contain a significant amount of protein or fat. A 1-cup serving of green kiwi contains 2 g of protein and 0.9 g of total fat, and the gold contains 2.2 g of protein and 1.0 g of total fat. A balanced diet should contain 10 to 35 percent of its calories from protein, and 20 to 35 percent of its calories from carbohydrates.

Vitamins and Minerals

Both the green and the gold kiwi fruit contain significant amounts of vitamin C, potassium and magnesium. A 1-cup serving of green kiwi contains 166 mg of vitamin C, 562 mg of potassium and 31 mg of magnesium, while the gold kiwi fruit contains 196 mg of vitamin C, 588 mg of potassium and 26 mg of magnesium. Vitamin C protects your cells from oxidation and is needed for the synthesis of a structural protein collagen. High intakes of both potassium and magnesium can help promote a normal blood pressure.

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