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Croissant vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between croissant and kiwi?

  • Croissant is higher in selenium, vitamin B1, iron, vitamin B2, and folate; however, kiwi is richer in vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% more.

We used Croissants, butter and Kiwifruit, green, raw types in this article.

Infographic

Croissant vs Kiwi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Kiwi
3
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 IronIron +554.8%
Contains more ZincZinc +435.7%
Contains more PhosphorusPhosphorus +208.8%
Contains more ManganeseManganese +236.7%
Contains more SeleniumSelenium +11250%
Contains more PotassiumPotassium +164.4%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -99.4%
~equal in Magnesium ~17mg
~equal in Calcium ~34mg

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% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 AVitamin A +5050%
Contains more Vitamin B1Vitamin B1 +1337%
Contains more Vitamin B2Vitamin B2 +864%
Contains more Vitamin B3Vitamin B3 +541.6%
Contains more Vitamin B5Vitamin B5 +370.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +252%
Contains more CholineCholine +397.4%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin EVitamin E +73.8%
Contains more Vitamin KVitamin K +2138.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 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 +619.3%
Contains more FatsFats +3938.5%
Contains more CarbsCarbs +212.4%
Contains more OtherOther +195.1%
Contains more WaterWater +258.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +11655.3%
Contains more Poly. FatPolyunsaturated fat +281.2%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Croissant Kiwi
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Croissant Kiwi DV% diff.
Vitamin C 0.2mg 92.7mg 103%
Saturated fat 11.659g 0.029g 53%
Selenium 22.7µg 0.2µg 41%
Fats 21g 0.52g 32%
Vitamin K 1.8µg 40.3µg 32%
Vitamin B1 0.388mg 0.027mg 30%
Cholesterol 67mg 0mg 22%
Vitamin A 206µg 4µg 22%
Iron 2.03mg 0.31mg 22%
Sodium 467mg 3mg 20%
Calories 406kcal 61kcal 17%
Vitamin B2 0.241mg 0.025mg 17%
Folate 88µg 25µg 16%
Monounsaturated fat 5.525g 0.047g 14%
Protein 8.2g 1.14g 14%
Vitamin B5 0.861mg 0.183mg 14%
Vitamin B3 2.188mg 0.341mg 12%
Phosphorus 105mg 34mg 10%
Manganese 0.33mg 0.098mg 10%
Carbs 45.8g 14.66g 10%
Vitamin B12 0.16µg 0µg 7%
Copper 0.08mg 0.13mg 6%
Zinc 0.75mg 0.14mg 6%
Potassium 118mg 312mg 6%
Choline 38.8mg 7.8mg 6%
Fructose 4.35g 5%
Polyunsaturated fat 1.094g 0.287g 5%
Vitamin E 0.84mg 1.46mg 4%
Fiber 2.6g 3g 2%
Net carbs 43.2g 11.66g N/A
Magnesium 16mg 17mg 0%
Calcium 37mg 34mg 0%
Sugar 11.26g 8.99g N/A
Vitamin B6 0.058mg 0.063mg 0%
Tryptophan 0.099mg 0.015mg 0%
Threonine 0.284mg 0.047mg 0%
Isoleucine 0.365mg 0.051mg 0%
Leucine 0.623mg 0.066mg 0%
Lysine 0.329mg 0.061mg 0%
Methionine 0.175mg 0.024mg 0%
Phenylalanine 0.416mg 0.044mg 0%
Valine 0.41mg 0.057mg 0%
Histidine 0.187mg 0.027mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croissant 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
35%
Croissant
39%
Kiwi
Minerals Daily Need Coverage Score
43%
Croissant
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 464mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 11.63g)
Which food is lower in glycemic index?
Croissant
Croissant is lower in glycemic index (difference - 2)
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $0.5)
Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.