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Candy bar vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between candy bar and kiwi

  • Candy bar is higher in vitamin B6, copper, manganese, vitamin B3, phosphorus, zinc, and magnesium, yet kiwi is higher in vitamin C and vitamin K.
  • Candy bar covers your daily vitamin B6 needs 11764% more than kiwi.
  • Candy bar contains 161 times more saturated fat than kiwi. While candy bar contains 4.678g of saturated fat, kiwi contains only 0.029g.

Food varieties used in this article are Candies, peanut bar and Kiwifruit, green, raw.

Infographic

Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Kiwi
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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 +547.1%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +212.9%
Contains more CopperCopper +495.4%
Contains more ZincZinc +2714.3%
Contains more PhosphorusPhosphorus +805.9%
Contains more ManganeseManganese +1168.4%
Contains more SeleniumSelenium +2250%
Contains less SodiumSodium -98.1%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Kiwi
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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 EVitamin E +180.8%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +2223.2%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin B6Vitamin B6 +242757.1%
Contains more FolateFolate +200%
Contains more CholineCholine +276.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Kiwi
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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 +1259.6%
Contains more FatsFats +6380.8%
Contains more CarbsCarbs +223.3%
Contains more OtherOther +195.1%
Contains more WaterWater +5091.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Kiwi
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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 +35476.6%
Contains more Poly. FatPolyunsaturated fat +3610.8%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Candy bar Kiwi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Candy bar Kiwi DV% diff.
Vitamin B6 153mg 0.063mg 11764%
Vitamin C 0mg 92.7mg 103%
Copper 0.774mg 0.13mg 72%
Polyunsaturated fat 10.65g 0.287g 69%
Fats 33.7g 0.52g 51%
Manganese 1.243mg 0.098mg 50%
Vitamin B3 7.922mg 0.341mg 47%
Monounsaturated fat 16.721g 0.047g 42%
Phosphorus 308mg 34mg 39%
Zinc 3.94mg 0.14mg 35%
Vitamin K 0µg 40.3µg 34%
Protein 15.5g 1.14g 29%
Calories 522kcal 61kcal 23%
Magnesium 110mg 17mg 22%
Saturated fat 4.678g 0.029g 21%
Vitamin E 4.1mg 1.46mg 18%
Vitamin B5 0.83mg 0.183mg 13%
Folate 75µg 25µg 13%
Carbs 47.4g 14.66g 11%
Vitamin B2 0.14mg 0.025mg 9%
Iron 0.97mg 0.31mg 8%
Selenium 4.7µg 0.2µg 8%
Sodium 156mg 3mg 7%
Vitamin B1 0.1mg 0.027mg 6%
Fructose 4.35g 5%
Fiber 4.1g 3g 4%
Choline 29.4mg 7.8mg 4%
Calcium 78mg 34mg 4%
Potassium 407mg 312mg 3%
Net carbs 43.3g 11.66g N/A
Sugar 42.22g 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.149mg 0.015mg 0%
Threonine 0.52mg 0.047mg 0%
Isoleucine 0.534mg 0.051mg 0%
Leucine 0.986mg 0.066mg 0%
Lysine 0.545mg 0.061mg 0%
Methionine 0.185mg 0.024mg 0%
Phenylalanine 0.787mg 0.044mg 0%
Valine 0.638mg 0.057mg 0%
Histidine 0.385mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Candy bar Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
2748%
Candy bar
39%
Kiwi
Minerals Daily Need Coverage Score
88%
Candy bar
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 33.23g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 4.649g)
Which food is lower in glycemic index?
Candy bar
Candy bar is lower in glycemic index (difference - 7)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $0.5)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.