Kiwi — also known as power fruit also a superfood for their wealth of vitamins, minerals and antioxidants. Kiwi fruit yellow in colour ( golden ) and green Kiwis are favored for their distinctive tastes and great numbers of both health benefits.
These are both nutrient-dense superfoods, but one may be superior to the other for specific health goals. Read on to compare these two fruits in a very detailed manner and find out which fruit which you should consume.
Health Benefits
Yellow Kiwi: Unique Health Advantages
Supports the immunity: Yellow kiwi is way more Vitamin C dense than even an orange and this is one of the best preventative immune boosters. Only one whole kiwi is enough to provide you with over 150% of your daily Vitamin C.
Your body will produce more white blood cells, that your outer layers need in order for battling infections at a high dose of Vitamin C. Yellow kiwi intake on average lessens the incidence, duration and severity of common colds, especially in a peak period of influenza.
Good for skin: The golden kiwi: Vitamin E powerhouse! Vitamin E is your fat-soluble antioxidant that can protect the skin from UV damage, fade fine wrinkles, and retain your skin smooth and soft.
Also high in antioxidants which combat free radicals that are widely known for speeding up ageing. Tasty yellow kiwifruit, or even using it in DIY skin masks can even make your skin looks bright and young.
Gentle on the Stomach: Otherwise for green kiwi (and its much lower acid content), which is not a good choice for the folks with an irritable stomach or suffers from acid reflux etc., the yellow variety YAY!!! Its mellow taste, and the soft mouthfeel are gentler on digestion for the intestines.
So if you are careless enough not to taste it then you can have it without risking heart burn or acidity as well.
Energy Boost: Quick and sustainable energy from natural sugars in yellow kiwi Natural Karaxamsen This is your way to enjoy the sweet taste without any acid reflux or indigestion.
Green Kiwi: Unique Health Advantages
Source of Energy: It is thus ideal as a pre workout snack for athletes or those who live an active lifestyle. The carbohydrates provide your body with energy, and the potassium improves muscle functionality that helps in preventing cramps.
Encourages Digestion One of the main positive effects of green kiwifruit is its high fiber and the unusual enzyme called actinidin in it. Green Kiwi: Green kiwifruit has the highest amount of this enzyme that helps in protein breakdown, so having a green kiwi after your meal for digestion is the best.
Helps with Common Issues (I Betcha Its Bloating, But You Know What I Mean) What it can do to alleviate the cause: Common cause for bloating and sluggish digestion. Other studies have even chronicled how green kiwi acts as a natural prebiotic and supports the gut microbiome.
Weight Loss: Contrary to Green Kiwi (low in calories and sugar as compared to yellow Kiwi) greener a kiwi the better for those who are looking to lose weight. It has a high-fiber content that aids digestion and helps keep you feeling satiated for longer so as to decrease overeating. Green Kiwi is very effective on satiety and helps you controlling your calorie intake.
Enhances Heart Health: Fiber, antioxidants and heart-healthy heart in one fruit green kiwi The fiber in green kiwi decrease LDL (bad) cholesterol which causes blockage of arteries whilst potassium aids in regulating blood pressure.
It also lowers LDL (the bad) cholesterol so arteries do not get clogged besides fiber prevents oxidative stress, a big player in cardiovascular diseases.
Control Blood Sugar: Green kiwi has a lower glycemic index than yellow kiwi (meaning that blood sugar levels will rise slower and then decrease slower) Great fruit option for type 2 diabetese or anyone on blood-sugar roller coaster. The nutritional balance of this one prevents the mildly blood sugar up and down cycle, for a healthy yet satisfying snack.
Nutritional Comparison
Kiwi Fruit Yellow : Nutritional Profile
Yellow kiwi, also known as Golden Kiwi fruit is a sweet, fun-loving tropical-colored skin and golden fleshed rough peppery taste. It is a favorite with health type breakfast eaters because it is loaded with nutrients.
Vitamin C: Consists of Vitamin C (more than 150% DV in an entire fruit), Yellow kiwifruit is one of the largest Vitamin C contents on earth ever Nonetheless, yellow kiwi claims to be one of the best sources of this important vitamin (and immunity booster), which helps support the body by preventing free radical damage; by creating collagen for healthy skin and maintaining structural support.
A distinctive feature of the yellow kiwi is high Vitamin E levels, an antioxidant rare to be found in fruits.
Vitamin E is needed to support healthy skin, reduce oxidative stress and strengthens the cardiovascular system.
Potassium — One of the potassium contents of Golden kiwi is that this mineral helps to correct blood pressure preventing, fluid balance and also necessary muscle work.
Fiber: As Yellow kiwi has low calories (mentally lesser fibre than in green kiwi) yellow kiwi helps with digestion and bowel movements because they need less water to pass through the body.
Green Kiwi: Nutritional Profile
Calories, Sugar: A little bit more natural sugars in yellow kiwi means that it has a richer taste along with 2 or 3 extra calories that green kiwi carries. That said, it is still a pretty lean fruit—perfect for an instant energy pick-me-up. For as long as the fuzzy flesh and sour taste of green kiwi has ruled supreme in healthy diets. A robustly nutritious food especially for digestion and weight reason is it.
Vitamin C: 1 green kiwi is like getting over 100% of your Daily Value in a single fruit, wide away from pretty close for other fruit. Even though it was not as much as yellow kiwi, it is still an amazing tool to support the immune system and reduce inflammation.
Fibre: This makes edibles kiwi superior to yellow kiwi from the perspective of digestive health, high in fiber. Probiotic action as fibre: Fiber utilizes to the regular initiative, forestall constipation, and in general an excellent gut.
Actinidin: perhaps the most notable nutritional property of this fruit is that each green kiwi contains actinidin — an enzyme naturally found in nature that helps to hydrolyze proteins.
This makes green kiwi super good for digesting especially if you had a hefty dose of protein the day before.
Green kiwi has fewer calories and less sugar than yellow kiwifruit, which is a better kiwi choice for those who need to monitor weight or blood sugar.
| Nutrient |
|---|
| Yellow Kiwi (per 100g) Green Kiwi (per 100g) |
|---|
| Calories | 79 | 61 |
| Vitamin C | 161 mg | 92.7 mg |
| Fiber | 2.0 g | 3.0 g |
| Sugar | 13.0 g | 8.99 g |
| Potassium | 315 mg | 312 mg |
Taste and Culinary Uses
Yellow Kiwi:
Kiwis are generally more yellow and sweeter than the green ones, therefore perfect as desserts or in smoothies.
Soft enough texture can be put on yogurt, oatmeal and made as natural sweetener to your drink. Uses:
Smoothies: mixes great with bananas and coconut milk
Salads: lends sweetness to fruit or green salad.
Cookies: Best sprinkled on cakes or to fill up a fruit tart
Green Kiwi:
Green kiwi (thanks to that hint of sourness) is a universal ingredient for use in both sweet and savory dishes. The firmer texture is great for slicing and can be added to things like:
Salads — Mixes well in mixed salads with a vinaigrette based dressing.
Drink: Refreshing detox water or any juices
Savory: Accompanies cheese platters, or even salsas for fish
Which One Should You Choose?
So choose between yellow and green kiwis based on what you need since both have their advantages:
For Digestion: this one goes to the clear green kiwi because of its fiber and the actinidin enzyme.
Immunity and Healthy Skin: Vitamin C and Vitamin E are higher in yellow kiwi
Weight loss: According to below you will lose a lot more calorie and sugar with green kiwi hence it is better.
The Yellow Kiwi: if you like something milder and sweeter This one is perfect
So both of them are very much nutritious and can be taken together for the best results.
Conclusion
The tangy green kiwi or the sweeter yellow kiwi, either way, it’s a smart choice you are making.
Also, the two kinds are full of vitamins, minerals and antioxidants all which do a body good. By eating them both, you can taste their distinct flavors and get the full health benefits from each.
Next time you are smaugling kiwis, buy one for both.
FAQs
Can I eat both Green and Yellow kiwis?
Yes! Joining them can combine a different taste and wide range of nutrients.
Which kiwi is better for kids?
Yellow kiwi Yellow! The sweeter taste and lower acidity of Yellow Kiwi will be gentler on young tummies than a green one
Q3: Are there any side effects of eating too much kiwi?
Overeating kiwi can result in mild stomach discomfort or allergic reactions in a few users
Q4: How do you know if the yellow kiwi is ripe?
An Underripe kiwi will be firm and give only slightly when squeezed, especially at the stem end where it should have a sweet scent to it.
References
- Provides detailed nutritional information about yellow (golden) and green kiwis, including vitamins, minerals, and calorie content.
Kiwi Fruit: Nutrition, Benefits, and Side Effects
- Offers an overview of the health benefits of both golden and green kiwis, comparing their nutritional profiles and potential advantages for specific health concerns.
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