Last Updated on April 19, 2023 by Shari Mason
Like other fruits, kiwi contains many nutrients, vitamins, and potential health benefits. Among its varieties are the golden and green kiwi variants.
Although they almost taste and look the same, these kiwi varieties differ in many aspects, like availability, prices, and ripening process.
Here is a quick gold kiwi vs green kiwi comparison to know which one is a suitable kiwi variety for you.
Gold Kiwi & Green Kiwi In-Depth Comparison
Gold kiwi and green kiwi have differences despite their almost similar appearances. A gold kiwifruit has a smaller core with fewer seeds than a green kiwifruit.
However, green kiwi has a tangy sweet taste, which is typical among the kiwi fruit family and more preferable by some fruit consumers.
Green kiwifruit is more widely available and less expensive than gold kiwifruit. Nevertheless, the green and gold kiwis share almost the same nutritional content.
One significant difference between the golden and green kiwi is their taste. Golden kiwi has a tropically sweet taste, while a green kiwifruit usually has that fresh, tangy-sweet taste typical among the kiwi fruit family.
Golden kiwis are sweet enough to include in dessert recipes or could be a dessert on their own.
This gold kiwi fruit has a distinctly tropical flavor, similar to strawberry, pineapple, banana, and mango, but is less acidic than the green variety .
Although both kiwis provide a good source of calcium, an essential mineral for bone health, green kiwifruit provides more calcium than golden kiwifruit.
A green kiwifruit contains around 61 milligrams of calcium, while a serving of SunGold kiwi has about 31 milligrams.
Sufficient intake of Vitamin K may not only help prevent osteoporosis but is also crucial in blood clotting.
Golden kiwifruits have even more Vitamin C than the green variety. A cup of sliced golden kiwi has nearly 200 milligrams of Vitamin C.
Meanwhile, green kiwis have about 170 milligrams . Vitamin C, a powerful antioxidant, is essential for healthy bones, skin, and teeth.
Golden and green kiwis provide almost the same amount of calories. One cup of green kiwi contains around 90 calories, while SunGold kiwi contains about 110 calories.
Our body needs enough calories for energy to go about our day, but excessive intake with little activity may lead to weight gain.
Both of these kiwi varieties are good sources of potassium. This mineral is also an electrolyte essential to muscle, nerve, and heart function.
One serving of green kiwi provides around 462 milligrams of potassium, while SunGold kiwi has about 510 milligrams.
For comparison, a green kiwi almost has the same potassium as a banana, while a SunGold kiwi has more potassium than an average banana.
Green kiwifruits provide more dietary fiber than the golden varieties. A cup of sliced green kiwi fruit provides 5.4 grams of fiber, while gold kiwis contain 3.7 grams.
In addition, both kiwi varieties contain a rare combination of soluble and insoluble fiber.
Fiber lowers the risk of stroke, heart disease, and bowel cancer. It helps with digestion, reduces constipation, and makes us feel fuller, which helps us lose weight.
Appearance & Texture
The most apparent difference between a green and SunGold kiwifruit is their color and texture. Based on the name, a golden kiwifruit is golden-brown on the outside with smooth and hairless skin.
The inside is a vibrant yellow color with fewer seeds and a smaller core.
On the other hand, a green kiwifruit has fuzzy brown skin and an oval shape. As expected, it has green flesh inside with black seeds.
Despite the potential health benefits and sweet flavor, golden kiwis are less available than green ones. The fruit originally came from China but was eventually exported to New Zealand in 1904.
“The worst thing about gold kiwis is that they are generally less available than their green counterparts due to their more limited seasonality.”– Anna Jamerson, Digital Writer
In recent years, kiwis have become synonymous with New Zealand, especially in the eyes of people from Europe and the United States.
Ripening & Storage
Golden kiwis like SunGold are already ripe and ready to eat upon purchase, and it would only get sweeter as it softens. However, the green kiwis are usually firm and must be left to ripen at room temperature.
You can store the fruit in the fridge if you aim to slow down the ripening process. On the other hand, speeding up the ripening process would only require you to put your kiwis at room temperature along with any other fruit like apple or banana.
Golden kiwis, like SunGold kiwifruit, are more expensive than green kiwifruits, especially if you buy them locally. This gold kiwifruit is mainly imported from New Zealand, and the high retail price reflects the overall shipping cost of the fruit.
Moreover, New Zealand continuously studied and researched how to improve and develop this kiwi fruit variety for many years.
The orchards for golden kiwi fruits are smaller, requiring more time and effort to grow and protect them from harsh winds.
Is golden kiwi healthier than green kiwi?
Yes, golden kiwi is healthier than green kiwi if we base them on their Vitamin C content. However, green and gold kiwi, like SunGold kiwifruit varieties, have little fat and a low Glycemic Index, making them a healthy choice in general.
Can you be allergic to green kiwi but not golden?
Yes, a green kiwifruit has a higher concentration of allergy-triggering protein than a golden kiwifruit, which can make you allergic to the green kiwi but not the golden one.
People with latex and pollen allergies are more likely to develop a kiwi allergy .
Both green and golden kiwifruit varieties are nutritious fruits that offer many potential health benefits to anyone.
In terms of availability and price, green kiwi is the ultimate choice. Although high in fiber and other minerals, it has more allergy-triggering protein than the golden variety.
On the other hand, if you’re after a fruit with hairless skin, sweet flavor, and high Vitamin C content, go for the golden variety. Many people are also willing to spend more for the golden kiwifruit, like the SunGold kiwifruit.
It comes down to an individual’s preference, availability, and dietary needs, but either choice would surely provide all the health benefits of kiwi fruit.
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