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Avocado vs Kiwifruit - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.3)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 2.097g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 8.33g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Kiwifruit
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Avocado
56
Kiwifruit
Mineral Summary Score
17
Avocado
11
Kiwifruit

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +77.4%
Contains more Potassium +55.4%
Contains more Magnesium +70.6%
Contains more Copper +46.2%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Contains more Calcium +183.3%
Contains less Sodium -57.1%
Contains more Iron +77.4%
Contains more Potassium +55.4%
Contains more Magnesium +70.6%
Contains more Copper +46.2%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Contains more Calcium +183.3%
Contains less Sodium -57.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +67.8%
Contains more Vitamin E +41.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +409.7%
Contains more Vitamin B5 +659%
Contains more Vitamin B6 +307.9%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%
Contains more Vitamin A +67.8%
Contains more Vitamin E +41.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +409.7%
Contains more Vitamin B5 +659%
Contains more Vitamin B6 +307.9%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
7%
Kiwifruit
Carbohydrates
9%
Avocado
15%
Kiwifruit
Fats
68%
Avocado
2%
Kiwifruit

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Kiwifruit Opinion
Calories 160 61 Avocado
Protein 2 1.14 Avocado
Fats 14.66 0.52 Avocado
Vitamin C 10 92.7 Kiwifruit
Carbs 8.53 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.31 Avocado
Calcium 12 34 Kiwifruit
Potassium 485 312 Avocado
Magnesium 29 17 Avocado
Sugars 0.66 8.99 Kiwifruit
Fiber 6.7 3 Avocado
Copper 0.19 0.13 Avocado
Zinc 0.64 0.14 Avocado
Starch 0.11 0 Avocado
Phosphorus 52 34 Avocado
Sodium 7 3 Kiwifruit
Vitamin A 146 87 Avocado
Vitamin E 2.07 1.46 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.027 Avocado
Vitamin B2 0.13 0.025 Avocado
Vitamin B3 1.738 0.341 Avocado
Vitamin B5 1.389 0.183 Avocado
Vitamin B6 0.257 0.063 Avocado
Vitamin B12 0 0
Vitamin K 21 40.3 Kiwifruit
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.126 0.029 Kiwifruit
Monounsaturated Fat 9.799 0.047 Avocado
Polyunsaturated fat 1.816 0.287 Avocado
Tryptophan 0.025 0.015 Avocado
Threonine 0.073 0.047 Avocado
Isoleucine 0.084 0.051 Avocado
Leucine 0.143 0.066 Avocado
Lysine 0.132 0.061 Avocado
Methionine 0.038 0.024 Avocado
Phenylalanine 0.097 0.044 Avocado
Valine 0.107 0.057 Avocado
Histidine 0.049 0.027 Avocado
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.