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Cornmeal vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between Cornmeal and Kiwi

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, and Vitamin B6, however, Kiwi is richer in Vitamin C, and Vitamin K.
  • Kiwi covers your daily Vitamin C needs 103% more than Cornmeal.
  • Kiwi has 53 times less Selenium than Cornmeal. Cornmeal has 10.5µg of Selenium, while Kiwi has 0.2µg.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Kiwifruit, green, raw.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Kiwi
4
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 +88.2%
Contains more IronIron +1306.5%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +191.2%
Contains more ManganeseManganese +77.6%
Contains more SeleniumSelenium +5150%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +119.7%
Contains more CopperCopper +71.1%
Contains less SodiumSodium -57.1%

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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Kiwi
3
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +146%
Contains more Vitamin B1Vitamin B1 +1940.7%
Contains more Vitamin B2Vitamin B2 +1428%
Contains more Vitamin B3Vitamin B3 +1356.9%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more FolateFolate +736%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1116.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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 +523.7%
Contains more FatsFats +236.5%
Contains more CarbsCarbs +442%
Contains more WaterWater +643%
Contains more OtherOther +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 +729.8%
Contains more Poly. FatPolyunsaturated fat +188.5%
Contains less Sat. FatSaturated Fat -86.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Kiwi
3
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 StarchStarch +∞%
Contains more SucroseSucrose +353.3%
Contains more GlucoseGlucose +633.9%
Contains more FructoseFructose +2458.8%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0.19g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Kiwi Opinion
Calories 370kcal 61kcal Cornmeal
Protein 7.11g 1.14g Cornmeal
Fats 1.75g 0.52g Cornmeal
Vitamin C 0mg 92.7mg Kiwi
Net carbs 75.55g 11.66g Cornmeal
Carbs 79.45g 14.66g Cornmeal
Magnesium 32mg 17mg Cornmeal
Calcium 3mg 34mg Kiwi
Potassium 142mg 312mg Kiwi
Iron 4.36mg 0.31mg Cornmeal
Sugar 1.61g 8.99g Cornmeal
Fiber 3.9g 3g Cornmeal
Copper 0.076mg 0.13mg Kiwi
Zinc 0.66mg 0.14mg Cornmeal
Starch 73.3g 0g Cornmeal
Phosphorus 99mg 34mg Cornmeal
Sodium 7mg 3mg Kiwi
Vitamin A 214IU 87IU Cornmeal
Vitamin A 11µg 4µg Cornmeal
Vitamin E 0.12mg 1.46mg Kiwi
Manganese 0.174mg 0.098mg Cornmeal
Selenium 10.5µg 0.2µg Cornmeal
Vitamin B1 0.551mg 0.027mg Cornmeal
Vitamin B2 0.382mg 0.025mg Cornmeal
Vitamin B3 4.968mg 0.341mg Cornmeal
Vitamin B5 0.24mg 0.183mg Cornmeal
Vitamin B6 0.182mg 0.063mg Cornmeal
Vitamin K 0µg 40.3µg Kiwi
Folate 209µg 25µg Cornmeal
Choline 8.6mg 7.8mg Cornmeal
Saturated Fat 0.22g 0.029g Kiwi
Monounsaturated Fat 0.39g 0.047g Cornmeal
Polyunsaturated fat 0.828g 0.287g Cornmeal
Tryptophan 0.038mg 0.015mg Cornmeal
Threonine 0.172mg 0.047mg Cornmeal
Isoleucine 0.242mg 0.051mg Cornmeal
Leucine 1.006mg 0.066mg Cornmeal
Lysine 0.105mg 0.061mg Cornmeal
Methionine 0.162mg 0.024mg Cornmeal
Phenylalanine 0.366mg 0.044mg Cornmeal
Valine 0.337mg 0.057mg Cornmeal
Histidine 0.172mg 0.027mg Cornmeal
Fructose 0.17g 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
42%
Cornmeal
39%
Kiwi
Minerals Daily Need Coverage Score
37%
Cornmeal
14%
Kiwi

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 10)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 7.38g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal 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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.