Almonds vs. Kiwi — In-Depth Nutrition Comparison
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How are almonds and kiwi different?
- Almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, and fiber; however, kiwi is richer in vitamin C and vitamin K.
- Daily need coverage for vitamin E for almonds is 161% higher.
- Almonds contain 46 times more vitamin B2 than kiwi. While almonds contain 1.138mg of vitamin B2, kiwi contains only 0.025mg.
- Almonds have a lower glycemic index (0) than kiwi (58).
Nuts, almonds and Kiwifruit, green, raw are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1488.2% |
| Contains more CalciumCalcium | +691.2% |
| Contains more PotassiumPotassium | +134.9% |
| Contains more IronIron | +1096.8% |
| Contains more CopperCopper | +693.1% |
| Contains more ZincZinc | +2128.6% |
| Contains more PhosphorusPhosphorus | +1314.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +2123.5% |
| Contains more SeleniumSelenium | +1950% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +1655.5% |
| Contains more Vitamin B1Vitamin B1 | +659.3% |
| Contains more Vitamin B2Vitamin B2 | +4452% |
| Contains more Vitamin B3Vitamin B3 | +961% |
| Contains more Vitamin B5Vitamin B5 | +157.4% |
| Contains more Vitamin B6Vitamin B6 | +117.5% |
| Contains more FolateFolate | +76% |
| Contains more CholineCholine | +567.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1755.3% |
| Contains more FatsFats | +9501.9% |
| Contains more CarbsCarbs | +47% |
| Contains more OtherOther | +385.2% |
| Contains more WaterWater | +1783.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +67029.8% |
| Contains more Poly. FatPolyunsaturated fat | +4195.8% |
| Contains less Sat. FatSaturated fat | -99.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2533.3% |
| Contains more GlucoseGlucose | +2317.6% |
| Contains more FructoseFructose | +3854.5% |
| Contains more MaltoseMaltose | +375% |
| Contains more GalactoseGalactose | +142.9% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 25.63mg | 1.46mg | 161% |
| Vitamin C | 0mg | 92.7mg | 103% |
| Copper | 1.031mg | 0.13mg | 100% |
| Manganese | 2.179mg | 0.098mg | 90% |
| Vitamin B2 | 1.138mg | 0.025mg | 86% |
| Polyunsaturated fat | 12.329g | 0.287g | 80% |
| Monounsaturated fat | 31.551g | 0.047g | 79% |
| Fats | 49.93g | 0.52g | 76% |
| Phosphorus | 481mg | 34mg | 64% |
| Magnesium | 270mg | 17mg | 60% |
| Iron | 3.71mg | 0.31mg | 43% |
| Protein | 21.15g | 1.14g | 40% |
| Fiber | 12.5g | 3g | 38% |
| Vitamin K | 0µg | 40.3µg | 34% |
| Zinc | 3.12mg | 0.14mg | 27% |
| Calories | 579kcal | 61kcal | 26% |
| Calcium | 269mg | 34mg | 24% |
| Vitamin B3 | 3.618mg | 0.341mg | 20% |
| Saturated fat | 3.802g | 0.029g | 17% |
| Vitamin B1 | 0.205mg | 0.027mg | 15% |
| Potassium | 733mg | 312mg | 12% |
| Choline | 52.1mg | 7.8mg | 8% |
| Selenium | 4.1µg | 0.2µg | 7% |
| Vitamin B5 | 0.471mg | 0.183mg | 6% |
| Vitamin B6 | 0.137mg | 0.063mg | 6% |
| Folate | 44µg | 25µg | 5% |
| Fructose | 0.11g | 4.35g | 5% |
| Carbs | 21.55g | 14.66g | 2% |
| Net carbs | 9.05g | 11.66g | N/A |
| Sugar | 4.35g | 8.99g | N/A |
| Starch | 0.72g | 0g | 0% |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.015mg | 0% |
| Threonine | 0.601mg | 0.047mg | 0% |
| Isoleucine | 0.751mg | 0.051mg | 0% |
| Leucine | 1.473mg | 0.066mg | 0% |
| Lysine | 0.568mg | 0.061mg | 0% |
| Methionine | 0.157mg | 0.024mg | 0% |
| Phenylalanine | 1.132mg | 0.044mg | 0% |
| Valine | 0.855mg | 0.057mg | 0% |
| Histidine | 0.539mg | 0.027mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
39%
Minerals Daily Need Coverage Score
142%
14%
Comparison summary
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 3.773g)
Which food is cheaper?
Kiwi is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)