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  6. Beetroot vs. Kiwi

Beetroot vs. Kiwi — In-Depth Nutrition Comparison

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How are beetroot and kiwi different?

  • Beetroot is richer in folate, manganese, and iron, while kiwi is higher in vitamin C, vitamin K, vitamin E, and copper.
  • Kiwi covers your daily need for vitamin C, 98% more than beetroot.
  • Beetroot contains 4 times more folate than kiwi. Beetroot contains 109µg of folate, while kiwi contains 25µg.
  • Beetroot is lower in sugar.

Beets, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Beetroot vs Kiwi infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +158.1%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +235.7%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +112.5%
Contains more CopperCopper +73.3%
Contains less SodiumSodium -96.2%
~equal in Potassium ~312mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Kiwi
Kiwi
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B2Vitamin B2 +60%
Contains more FolateFolate +336%
Contains more Vitamin CVitamin C +1791.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +3550%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin KVitamin K +20050%
Contains more CholineCholine +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.341mg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Kiwi DV% diff.
Vitamin C 4.9mg 92.7mg 98%
Vitamin K 0.2µg 40.3µg 33%
Folate 109µg 25µg 21%
Manganese 0.329mg 0.098mg 10%
Vitamin E 0.04mg 1.46mg 9%
Copper 0.075mg 0.13mg 6%
Iron 0.8mg 0.31mg 6%
Fructose 4.35g 5%
Sodium 78mg 3mg 3%
Calcium 16mg 34mg 2%
Carbs 9.56g 14.66g 2%
Polyunsaturated fat 0.06g 0.287g 2%
Zinc 0.35mg 0.14mg 2%
Vitamin B2 0.04mg 0.025mg 1%
Protein 1.61g 1.14g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B5 0.155mg 0.183mg 1%
Calories 43kcal 61kcal 1%
Fiber 2.8g 3g 1%
Fats 0.17g 0.52g 1%
Phosphorus 40mg 34mg 1%
Magnesium 23mg 17mg 1%
Net carbs 6.76g 11.66g N/A
Potassium 325mg 312mg 0%
Sugar 6.76g 8.99g N/A
Vitamin A 2µg 4µg 0%
Vitamin B1 0.031mg 0.027mg 0%
Vitamin B3 0.334mg 0.341mg 0%
Vitamin B6 0.067mg 0.063mg 0%
Choline 6mg 7.8mg 0%
Saturated fat 0.027g 0.029g 0%
Monounsaturated fat 0.032g 0.047g 0%
Tryptophan 0.019mg 0.015mg 0%
Threonine 0.047mg 0.047mg 0%
Isoleucine 0.048mg 0.051mg 0%
Leucine 0.068mg 0.066mg 0%
Lysine 0.058mg 0.061mg 0%
Methionine 0.018mg 0.024mg 0%
Phenylalanine 0.046mg 0.044mg 0%
Valine 0.056mg 0.057mg 0%
Histidine 0.021mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +41.2%
Contains more OtherOther +77%
Contains more FatsFats +205.9%
Contains more CarbsCarbs +53.3%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +378.3%
~equal in Saturated fat ~0.029g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.