Cereal vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between cereal and kiwi?
- Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin A, while kiwi is higher in vitamin C and vitamin K.
- Cereal's daily need coverage for vitamin B1 is 522% higher.
- Kiwi has 265 times less sodium than cereal. Cereal has 795mg of sodium, while kiwi has 3mg.
- Cereal has a higher glycemic index (69) than kiwi (58).
We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Kiwifruit, green, raw types in this comparison.
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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 more MagnesiumMagnesium | +11.8% |
| Contains more IronIron | +10887.1% |
| Contains more ZincZinc | +5328.6% |
| Contains more PhosphorusPhosphorus | +126.5% |
| Contains more ManganeseManganese | +706.1% |
| Contains more SeleniumSelenium | +3050% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +197.1% |
| Contains less SodiumSodium | -99.6% |
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 AVitamin A | +20250% |
| Contains more Vitamin B1Vitamin B1 | +23188.9% |
| Contains more Vitamin B2Vitamin B2 | +15380% |
| Contains more Vitamin B3Vitamin B3 | +8586.2% |
| Contains more Vitamin B5Vitamin B5 | +23.5% |
| Contains more Vitamin B6Vitamin B6 | +9401.6% |
| Contains more Vitamin CVitamin C | +140.8% |
| Contains more Vitamin EVitamin E | +1725% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.027mg | 522% |
| Vitamin B6 | 5.986mg | 0.063mg | 456% |
| Iron | 34.06mg | 0.31mg | 422% |
| Vitamin B2 | 3.87mg | 0.025mg | 296% |
| Vitamin B3 | 29.62mg | 0.341mg | 183% |
| Vitamin A | 814µg | 4µg | 90% |
| Zinc | 7.6mg | 0.14mg | 68% |
| Vitamin C | 38.5mg | 92.7mg | 60% |
| Vitamin K | 0µg | 40.3µg | 34% |
| Sodium | 795mg | 3mg | 34% |
| Manganese | 0.79mg | 0.098mg | 30% |
| Carbs | 86.85g | 14.66g | 24% |
| Calories | 378kcal | 61kcal | 16% |
| Selenium | 6.3µg | 0.2µg | 11% |
| Protein | 6.06g | 1.14g | 10% |
| Vitamin E | 0.08mg | 1.46mg | 9% |
| Fiber | 1.4g | 3g | 6% |
| Potassium | 105mg | 312mg | 6% |
| Phosphorus | 77mg | 34mg | 6% |
| Folate | 25µg | 6% | |
| Fructose | 0.26g | 4.35g | 5% |
| Calcium | 10mg | 34mg | 2% |
| Fats | 1.08g | 0.52g | 1% |
| Saturated fat | 0.26g | 0.029g | 1% |
| Copper | 0.137mg | 0.13mg | 1% |
| Vitamin B5 | 0.226mg | 0.183mg | 1% |
| Choline | 7.8mg | 1% | |
| Net carbs | 85.45g | 11.66g | N/A |
| Magnesium | 19mg | 17mg | 0% |
| Sugar | 10.35g | 8.99g | N/A |
| Monounsaturated fat | 0.204g | 0.047g | 0% |
| Polyunsaturated fat | 0.354g | 0.287g | 0% |
| Tryptophan | 0.066mg | 0.015mg | 0% |
| Threonine | 0.241mg | 0.047mg | 0% |
| Isoleucine | 0.26mg | 0.051mg | 0% |
| Leucine | 0.767mg | 0.066mg | 0% |
| Lysine | 0.113mg | 0.061mg | 0% |
| Methionine | 0.13mg | 0.024mg | 0% |
| Phenylalanine | 0.365mg | 0.044mg | 0% |
| Valine | 0.344mg | 0.057mg | 0% |
| Histidine | 0.162mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +431.6% |
| Contains more FatsFats | +107.7% |
| Contains more CarbsCarbs | +492.4% |
| Contains more OtherOther | +265.6% |
| Contains more WaterWater | +2097.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +334% |
| Contains more Poly. FatPolyunsaturated fat | +23.3% |
| Contains less Sat. FatSaturated fat | -88.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +6393.3% |
| Contains more GlucoseGlucose | +1422.2% |
| Contains more FructoseFructose | +1573.1% |
| Contains more MaltoseMaltose | +111.1% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
