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Fenugreek vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between fenugreek and kiwi?

  • Fenugreek is higher in iron, copper, fiber, manganese, magnesium, vitamin B6, phosphorus, vitamin B2, and vitamin B1; however, kiwi is richer in vitamin C.
  • Fenugreek's daily need coverage for iron is 415% more.
  • Kiwi contains 15 times less vitamin B2 than fenugreek. Fenugreek contains 0.366mg of vitamin B2, while kiwi contains 0.025mg.
  • Fenugreek has a lower glycemic index (0) than kiwi (58).

We used Spices, fenugreek seed and Kiwifruit, green, raw types in this article.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +1023.5%
Contains more CalciumCalcium +417.6%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +10716.1%
Contains more CopperCopper +753.8%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +770.6%
Contains more ManganeseManganese +1153.1%
Contains more SeleniumSelenium +3050%
Contains less SodiumSodium -95.5%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Kiwi
6
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 B1Vitamin B1 +1092.6%
Contains more Vitamin B2Vitamin B2 +1364%
Contains more Vitamin B3Vitamin B3 +380.9%
Contains more Vitamin B6Vitamin B6 +852.4%
Contains more FolateFolate +128%
Contains more Vitamin CVitamin C +2990%
Contains more Vitamin AVitamin A +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +1917.5%
Contains more FatsFats +1132.7%
Contains more CarbsCarbs +298%
Contains more OtherOther +457.4%
Contains more WaterWater +839.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Kiwi
3
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 less Sat. FatSaturated fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Kiwi DV% diff.
Iron 33.53mg 0.31mg 415%
Copper 1.11mg 0.13mg 109%
Vitamin C 3mg 92.7mg 100%
Fiber 24.6g 3g 86%
Manganese 1.228mg 0.098mg 49%
Protein 23g 1.14g 44%
Vitamin B6 0.6mg 0.063mg 41%
Magnesium 191mg 17mg 41%
Phosphorus 296mg 34mg 37%
Vitamin K 40.3µg 34%
Vitamin B2 0.366mg 0.025mg 26%
Vitamin B1 0.322mg 0.027mg 25%
Zinc 2.5mg 0.14mg 21%
Carbs 58.35g 14.66g 15%
Calcium 176mg 34mg 14%
Calories 323kcal 61kcal 13%
Potassium 770mg 312mg 13%
Selenium 6.3µg 0.2µg 11%
Vitamin E 1.46mg 10%
Fats 6.41g 0.52g 9%
Folate 57µg 25µg 8%
Vitamin B3 1.64mg 0.341mg 8%
Saturated fat 1.46g 0.029g 7%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Sodium 67mg 3mg 3%
Polyunsaturated fat 0.287g 2%
Choline 7.8mg 1%
Net carbs 33.75g 11.66g N/A
Sugar 8.99g N/A
Vitamin A 3µg 4µg 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.391mg 0.015mg 0%
Threonine 0.898mg 0.047mg 0%
Isoleucine 1.241mg 0.051mg 0%
Leucine 1.757mg 0.066mg 0%
Lysine 1.684mg 0.061mg 0%
Methionine 0.338mg 0.024mg 0%
Phenylalanine 1.089mg 0.044mg 0%
Valine 1.102mg 0.057mg 0%
Histidine 0.668mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek 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
30%
Fenugreek
39%
Kiwi
Minerals Daily Need Coverage Score
228%
Fenugreek
14%
Kiwi

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.431g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.1)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.