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Chocolate vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between chocolate and kiwi

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, zinc, fiber, and vitamin B12; however, kiwi is richer in vitamin K.
  • Chocolate covers your daily copper needs 100% more than kiwi.
  • Kiwi contains less saturated fat.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of chocolate is 23.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Kiwifruit, green, raw.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Kiwi
1
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 +758.8%
Contains more CalciumCalcium +64.7%
Contains more PotassiumPotassium +79.2%
Contains more IronIron +2487.1%
Contains more CopperCopper +690.8%
Contains more ZincZinc +1335.7%
Contains more PhosphorusPhosphorus +505.9%
Contains more ManganeseManganese +1348%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -87.5%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Kiwi
7
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 B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +112.6%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +170.4%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +397.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.027mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
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 +328.1%
Contains more FatsFats +5915.4%
Contains more CarbsCarbs +317.3%
Contains more OtherOther +178.7%
Contains more WaterWater +8463.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
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 +20197.9%
Contains more Poly. FatPolyunsaturated fat +280.5%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +30733.3%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Kiwi DV% diff.
Vitamin C 92.7mg 103%
Copper 1.028mg 0.13mg 100%
Iron 8.02mg 0.31mg 96%
Saturated fat 18.519g 0.029g 84%
Manganese 1.419mg 0.098mg 57%
Fats 31.28g 0.52g 47%
Magnesium 146mg 17mg 31%
Vitamin K 8.1µg 40.3µg 27%
Phosphorus 206mg 34mg 25%
Calories 546kcal 61kcal 24%
Monounsaturated fat 9.54g 0.047g 24%
Zinc 2.01mg 0.14mg 17%
Fiber 7g 3g 16%
Carbs 61.17g 14.66g 16%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 1.14g 7%
Potassium 559mg 312mg 7%
Vitamin E 0.54mg 1.46mg 6%
Folate 25µg 6%
Polyunsaturated fat 1.092g 0.287g 5%
Fructose 0g 4.35g 5%
Selenium 3µg 0.2µg 5%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.297mg 0.183mg 2%
Vitamin B6 0.042mg 0.063mg 2%
Calcium 56mg 34mg 2%
Vitamin B2 0.05mg 0.025mg 2%
Vitamin B3 0.725mg 0.341mg 2%
Choline 7.8mg 1%
Sodium 24mg 3mg 1%
Net carbs 54.17g 11.66g N/A
Sugar 47.9g 8.99g N/A
Vitamin A 2µg 4µg 0%
Vitamin B1 0.025mg 0.027mg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

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

People also compare

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
9%
Chocolate
39%
Kiwi
Minerals Daily Need Coverage Score
116%
Chocolate
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 38.91g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 18.49g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.