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Grape seed oil vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between grape seed oil and kiwi

  • Grape seed oil is higher in vitamin E and monounsaturated fat, yet kiwi is higher in vitamin C, fiber, potassium, and folate.
  • Grape seed oil covers your daily vitamin E needs 182% more than kiwi.
  • Grape seed oil contains 343 times more monounsaturated fat than kiwi. While grape seed oil contains 16.1g of monounsaturated fat, kiwi contains only 0.047g.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of grape seed oil is lower.

Food varieties used in this article are Oil, grapeseed and Kiwifruit, green, raw.

Infographic

Grape seed oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Kiwi
Kiwi
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Kiwi
Kiwi
10
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 EVitamin E +1872.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape seed oil Kiwi DV% diff.
Polyunsaturated fat 69.9g 0.287g 464%
Vitamin E 28.8mg 1.46mg 182%
Fats 100g 0.52g 153%
Vitamin C 0mg 92.7mg 103%
Saturated fat 9.6g 0.029g 44%
Calories 884kcal 61kcal 41%
Monounsaturated fat 16.1g 0.047g 40%
Vitamin K 40.3µg 34%
Copper 0.13mg 14%
Fiber 0g 3g 12%
Potassium 0mg 312mg 9%
Folate 0µg 25µg 6%
Vitamin B6 0mg 0.063mg 5%
Fructose 4.35g 5%
Phosphorus 0mg 34mg 5%
Carbs 0g 14.66g 5%
Vitamin B5 0mg 0.183mg 4%
Magnesium 0mg 17mg 4%
Manganese 0.098mg 4%
Iron 0mg 0.31mg 4%
Calcium 0mg 34mg 3%
Vitamin B1 0mg 0.027mg 2%
Vitamin B3 0mg 0.341mg 2%
Vitamin B2 0mg 0.025mg 2%
Protein 0g 1.14g 2%
Zinc 0mg 0.14mg 1%
Choline 7.8mg 1%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Sodium 0mg 3mg 0%
Vitamin A 0µg 4µg 0%
Selenium 0µg 0.2µg 0%
Tryptophan 0mg 0.015mg 0%
Threonine 0mg 0.047mg 0%
Isoleucine 0mg 0.051mg 0%
Leucine 0mg 0.066mg 0%
Lysine 0mg 0.061mg 0%
Methionine 0mg 0.024mg 0%
Phenylalanine 0mg 0.044mg 0%
Valine 0mg 0.057mg 0%
Histidine 0mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more FatsFats +19130.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Kiwi
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 +34155.3%
Contains more Poly. FatPolyunsaturated fat +24255.4%
Contains less Sat. FatSaturated fat -99.7%

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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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.