Arborio rice vs. Kiwi — In-Depth Nutrition Comparison

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Differences between arborio rice and kiwi

Arborio rice has more iron, selenium, vitamin B1, manganese, folate, and vitamin B3, while kiwi has more vitamin C, potassium, and copper.
Kiwi's daily need coverage for vitamin C is 103% higher.
Kiwi contains 38 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while kiwi contains 0.2µg.
Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Kiwifruit, green, raw.

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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.

Arborio rice

Kiwi

Contains more IronIron	+371%
Contains more ZincZinc	+185.7%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+264.3%
Contains more SeleniumSelenium	+3650%

Contains more MagnesiumMagnesium	+112.5%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+1100%
Contains more CopperCopper	+80.6%

~equal in Phosphorus ~34mg

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.

Arborio rice

Kiwi

Contains more Vitamin B1Vitamin B1	+507.4%
Contains more Vitamin B3Vitamin B3	+337.8%
Contains more Vitamin B5Vitamin B5	+116.9%
Contains more FolateFolate	+136%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+56.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.063mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	92.7mg	103%
Vitamin K		40.3µg	34%
Iron	1.46mg	0.31mg	14%
Selenium	7.5µg	0.2µg	13%
Fiber		3g	12%
Vitamin B1	0.164mg	0.027mg	11%
Manganese	0.357mg	0.098mg	11%
Vitamin E		1.46mg	10%
Folate	59µg	25µg	9%
Potassium	26mg	312mg	8%
Vitamin B3	1.493mg	0.341mg	7%
Copper	0.072mg	0.13mg	6%
Fructose		4.35g	5%
Carbs	28.73g	14.66g	5%
Vitamin B5	0.397mg	0.183mg	4%
Calories	130kcal	61kcal	3%
Calcium	1mg	34mg	3%
Protein	2.36g	1.14g	2%
Polyunsaturated fat	0.05g	0.287g	2%
Zinc	0.4mg	0.14mg	2%
Magnesium	8mg	17mg	2%
Fats	0.19g	0.52g	1%
Vitamin B2	0.016mg	0.025mg	1%
Choline		7.8mg	1%
Net carbs	28.73g	11.66g	N/A
Sugar		8.99g	N/A
Phosphorus	33mg	34mg	0%
Sodium	0mg	3mg	0%
Vitamin A	0µg	4µg	0%
Vitamin B6	0.059mg	0.063mg	0%
Saturated fat	0.051g	0.029g	0%
Monounsaturated fat	0.058g	0.047g	0%
Tryptophan	0.027mg	0.015mg	0%
Threonine	0.084mg	0.047mg	0%
Isoleucine	0.102mg	0.051mg	0%
Leucine	0.195mg	0.066mg	0%
Lysine	0.085mg	0.061mg	0%
Methionine	0.056mg	0.024mg	0%
Phenylalanine	0.126mg	0.044mg	0%
Valine	0.144mg	0.057mg	0%
Histidine	0.056mg	0.027mg	0%