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  6. Wheat Bread vs. Kiwi

Wheat Bread vs. Kiwi — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and kiwi

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus; however, kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily need for vitamin C, 103% more than wheat Bread.
  • Wheat Bread has 200 times more sodium than kiwi. While wheat Bread has 601mg of sodium, kiwi has only 3mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Kiwifruit, green, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Kiwi
Kiwi
2
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 +247.1%
Contains more CalciumCalcium +385.3%
Contains more IronIron +1219.4%
Contains more CopperCopper +52.3%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +452.9%
Contains more ManganeseManganese +1305.1%
Contains more SeleniumSelenium +16600%
Contains more PotassiumPotassium +39.9%
Contains less SodiumSodium -99.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Kiwi
Kiwi
4
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 +1525.9%
Contains more Vitamin B2Vitamin B2 +1428%
Contains more Vitamin B3Vitamin B3 +1732.8%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more FolateFolate +244%
Contains more CholineCholine +183.3%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin KVitamin K +607%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Kiwi DV% diff.
Vitamin C 0.2mg 92.7mg 103%
Selenium 33.4µg 0.2µg 60%
Manganese 1.377mg 0.098mg 56%
Iron 4.09mg 0.31mg 47%
Vitamin B3 6.25mg 0.341mg 37%
Vitamin B1 0.439mg 0.027mg 34%
Vitamin K 5.7µg 40.3µg 29%
Vitamin B2 0.382mg 0.025mg 27%
Sodium 601mg 3mg 26%
Protein 12.96g 1.14g 24%
Phosphorus 188mg 34mg 22%
Folate 86µg 25µg 15%
Carbs 55.77g 14.66g 14%
Calories 313kcal 61kcal 13%
Calcium 165mg 34mg 13%
Zinc 1.47mg 0.14mg 12%
Polyunsaturated fat 1.72g 0.287g 10%
Magnesium 59mg 17mg 10%
Vitamin E 0.24mg 1.46mg 8%
Copper 0.198mg 0.13mg 8%
Fiber 4.7g 3g 7%
Vitamin B6 0.153mg 0.063mg 7%
Fats 4.27g 0.52g 6%
Fructose 4.35g 5%
Vitamin B5 0.456mg 0.183mg 5%
Saturated fat 0.989g 0.029g 4%
Choline 22.1mg 7.8mg 3%
Potassium 223mg 312mg 3%
Monounsaturated fat 1.019g 0.047g 2%
Net carbs 51.07g 11.66g N/A
Sugar 6.42g 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.092mg 0.015mg 0%
Threonine 0.299mg 0.047mg 0%
Isoleucine 0.258mg 0.051mg 0%
Leucine 0.461mg 0.066mg 0%
Lysine 0.215mg 0.061mg 0%
Methionine 0.105mg 0.024mg 0%
Phenylalanine 0.315mg 0.044mg 0%
Valine 0.31mg 0.057mg 0%
Histidine 0.15mg 0.027mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Kiwi
Kiwi
1
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 +1036.8%
Contains more FatsFats +721.2%
Contains more CarbsCarbs +280.4%
Contains more OtherOther +354.1%
Contains more WaterWater +242.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Kiwi
Kiwi
1
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 +2068.1%
Contains more Poly. FatPolyunsaturated fat +499.3%
Contains less Sat. FatSaturated fat -97.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.