Applesauce vs. Kiwi — In-Depth Nutrition Comparison
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What are the differences between applesauce and kiwi?
- The amount of vitamin C, vitamin K, copper, vitamin E, fiber, potassium, and folate in kiwi is higher than in applesauce.
- Kiwi's daily need coverage for vitamin C is 102% more.
We used Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) and Kiwifruit, green, raw types 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 less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +466.7% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +321.6% |
| Contains more IronIron | +34.8% |
| Contains more CopperCopper | +381.5% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +580% |
| Contains more ManganeseManganese | +292% |
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 B2Vitamin B2 | +20% |
| Contains more Vitamin CVitamin C | +9170% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +812.5% |
| Contains more Vitamin B3Vitamin B3 | +306% |
| Contains more Vitamin B5Vitamin B5 | +346.3% |
| Contains more Vitamin B6Vitamin B6 | +133.3% |
| Contains more Vitamin KVitamin K | +7960% |
| Contains more FolateFolate | +733.3% |
| Contains more CholineCholine | +254.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.17 g
Fats:
0.1 g
Carbs:
11.27 g
Water:
88.22 g
Other:
0.24 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +570.6% |
| Contains more FatsFats | +420% |
| Contains more CarbsCarbs | +30.1% |
| Contains more OtherOther | +154.2% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.008 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains less Sat. FatSaturated Fat | -72.4% |
| Contains more Mono. FatMonounsaturated Fat | +2250% |
| Contains more Poly. FatPolyunsaturated fat | +1950% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.13 g
Glucose:
2.3 g
Fructose:
5.88 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more SucroseSucrose | +653.3% |
| Contains more FructoseFructose | +35.2% |
| Contains more GlucoseGlucose | +78.7% |
| Contains more MaltoseMaltose | +171.4% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 42kcal | 61kcal |
|
| Protein | 0.17g | 1.14g |
|
| Fats | 0.1g | 0.52g |
|
| Vitamin C | 1mg | 92.7mg |
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| Net carbs | 10.17g | 11.66g |
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| Carbs | 11.27g | 14.66g |
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| Magnesium | 3mg | 17mg |
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| Calcium | 4mg | 34mg |
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| Potassium | 74mg | 312mg |
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| Iron | 0.23mg | 0.31mg |
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| Sugar | 9.39g | 8.99g |
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| Fiber | 1.1g | 3g |
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| Copper | 0.027mg | 0.13mg |
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| Zinc | 0.03mg | 0.14mg |
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| Phosphorus | 5mg | 34mg |
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| Sodium | 2mg | 3mg |
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| Vitamin A | 29IU | 87IU |
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| Vitamin A | 1µg | 4µg |
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| Vitamin E | 0.16mg | 1.46mg |
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| Manganese | 0.025mg | 0.098mg |
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| Selenium | 0.3µg | 0.2µg |
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| Vitamin B1 | 0.026mg | 0.027mg |
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| Vitamin B2 | 0.03mg | 0.025mg |
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| Vitamin B3 | 0.084mg | 0.341mg |
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| Vitamin B5 | 0.041mg | 0.183mg |
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| Vitamin B6 | 0.027mg | 0.063mg |
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| Vitamin K | 0.5µg | 40.3µg |
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| Folate | 3µg | 25µg |
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| Choline | 2.2mg | 7.8mg |
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| Saturated Fat | 0.008g | 0.029g |
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| Monounsaturated Fat | 0.002g | 0.047g |
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| Polyunsaturated fat | 0.014g | 0.287g |
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| Tryptophan | 0.002mg | 0.015mg |
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| Threonine | 0.006mg | 0.047mg |
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| Isoleucine | 0.006mg | 0.051mg |
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| Leucine | 0.01mg | 0.066mg |
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| Lysine | 0.01mg | 0.061mg |
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| Methionine | 0.002mg | 0.024mg |
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| Phenylalanine | 0.005mg | 0.044mg |
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| Valine | 0.008mg | 0.057mg |
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| Histidine | 0.003mg | 0.027mg |
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| Fructose | 5.88g | 4.35g |
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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
3%
39%
Minerals Daily Need Coverage Score
4%
14%
Comparison summary
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 0.4g)
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food contains less Sodium?
Applesauce contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Applesauce is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Applesauce is lower in glycemic index (difference - 58)
Which food is cheaper?
Applesauce is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)