36 LISTENER JUNE 8 2019
THIS LIFE
NUTRIENT UNIT/
100g
ZESPRI
GREEN
HAYWARD
ZESPRI
SUNGOLD
(GOLD3)
FIBRE g 3 1.4
VITAMIN C mg 85.1 161
VITAMIN E mg 0.86 1.4
FOLIC ACID mcg 38 31
POTASSIUM mg 300 320
G
ET
TY
IM
AG
ES
Friend with
benefits
The familiar green and gold
kiwifruit are nutritional
powerhouses and a new red
variety offers even more.
Question:
I’m a great believer in kiwifruit, both for vitamin C
content and bowel regularity. Is the gold variety
as nutritious as the green? And what about the
new red strain?
Answer:
T
he spectacular red kiwifruit made a
dashing addition to Zespri’s kiwifruit
range this season. The fruit, being
developed by Plant & Food Research, is
similar in taste to Zespri’s SunGold and
is being trialled in some supermarkets.
All kiwifruit varieties are rich in
vitamin, but SunGold, which has 161mg of the
vitamin per 100g, has almost double that of the
traditional Hayward green (see table). Even that is
nearly twice the 45mg recommended daily intake
of vitamin C. Zespri hasn’t provided figures for the
red variety, since it is still in development.
Unlike the green and gold varieties, the red
fruit contain an anthocyanin, a natural pigment
responsible for their colour. Anthocyanins are
a type of flavonoid, a class of compounds with
health-giving antioxidant effects. They are also
found in fruit such as cherries, grapes, blackcurrants
by Jennifer Bowden
NUTRITION
and berries, as well as in red wine.
Kiwifruit are also rich in potassium,
with one Hayward fruit providing
about 220mg and a SunGold about
250mg. For a real potassium hit, how-
ever, a banana contains 400mg.
Kiwifruit also provide useful
dietary fibre and many other
nutritional and health benefits. The
red variety has more fibre than the
SunGold, but less than the green.
A
2018 review published in
the European Journal of Nutri-
tion highlighted kiwifruit as
nutrient-dense and linked regular
consumption to better nutritional
status and digestive, immune
and metabolic health.
The fruit also contain
vitamin E, folate and a
range of other antioxi-
dants, phytonutrients and
enzymes, all of which
contribute to their nutri-
tional goodness.