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  6. Gratin vs. Kiwifruit

Gratin vs. Kiwifruit — In-Depth Nutrition Comparison

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Differences between Gratin and Kiwifruit

  • Gratin has more Phosphorus, Vitamin B6, Calcium, Vitamin B2, and Vitamin A RAE, while Kiwifruit has more Vitamin C.
  • Kiwifruit's daily need coverage for Vitamin C is 92% higher.

The food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Kiwifruit, green, raw.

Infographic

Gratin vs Kiwifruit 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.
Gratin
Gratin
9
:
1
Kiwifruit
Kiwifruit
Contains more Calcium +250%
Contains more Iron +106.5%
Contains more Magnesium +17.6%
Contains more Phosphorus +232.4%
Contains more Potassium +26.9%
Contains more Zinc +392.9%
Contains more Copper +23.1%
Contains more Manganese +64.3%
Contains more Selenium +1250%
Contains less Sodium -99.3%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +250%
Contains more Iron +106.5%
Contains more Magnesium +17.6%
Contains more Phosphorus +232.4%
Contains more Potassium +26.9%
Contains more Zinc +392.9%
Contains more Copper +23.1%
Contains more Manganese +64.3%
Contains more Selenium +1250%
Contains less Sodium -99.3%

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.
Gratin
Gratin
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin A +203.4%
Contains more Vitamin B1 +137%
Contains more Vitamin B2 +364%
Contains more Vitamin B3 +191.2%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +176.2%
Contains more Vitamin C +836.4%
Contains more Folate +127.3%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +203.4%
Contains more Vitamin B1 +137%
Contains more Vitamin B2 +364%
Contains more Vitamin B3 +191.2%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +176.2%
Contains more Vitamin C +836.4%
Contains more Folate +127.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +343.9%
Contains more Fats +1359.6%
Contains more Other +241%
Contains more Carbs +30.1%
Contains more Water +12.3%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +343.9%
Contains more Fats +1359.6%
Contains more Other +241%
Contains more Carbs +30.1%
Contains more Water +12.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
1
:
2
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +4472.3%
Contains less Saturated Fat -99.4%
Equal in Polyunsaturated fat - 0.287
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +4472.3%
Contains less Saturated Fat -99.4%
Equal in Polyunsaturated fat - 0.287

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Kiwifruit Opinion
Net carbs 9.47g 11.66g Kiwifruit
Protein 5.06g 1.14g Gratin
Fats 7.59g 0.52g Gratin
Carbs 11.27g 14.66g Kiwifruit
Calories 132kcal 61kcal Gratin
Fructose 4.35g Kiwifruit
Sugar 8.99g Gratin
Fiber 1.8g 3g Kiwifruit
Calcium 119mg 34mg Gratin
Iron 0.64mg 0.31mg Gratin
Magnesium 20mg 17mg Gratin
Phosphorus 113mg 34mg Gratin
Potassium 396mg 312mg Gratin
Sodium 433mg 3mg Kiwifruit
Zinc 0.69mg 0.14mg Gratin
Copper 0.16mg 0.13mg Gratin
Manganese 0.161mg 0.098mg Gratin
Selenium 2.7µg 0.2µg Gratin
Vitamin A 264IU 87IU Gratin
Vitamin A RAE 64µg 4µg Gratin
Vitamin E 1.46mg Kiwifruit
Vitamin C 9.9mg 92.7mg Kiwifruit
Vitamin B1 0.064mg 0.027mg Gratin
Vitamin B2 0.116mg 0.025mg Gratin
Vitamin B3 0.993mg 0.341mg Gratin
Vitamin B5 0.387mg 0.183mg Gratin
Vitamin B6 0.174mg 0.063mg Gratin
Folate 11µg 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.07mg 0.015mg Gratin
Threonine 0.192mg 0.047mg Gratin
Isoleucine 0.284mg 0.051mg Gratin
Leucine 0.443mg 0.066mg Gratin
Lysine 0.381mg 0.061mg Gratin
Methionine 0.117mg 0.024mg Gratin
Phenylalanine 0.254mg 0.044mg Gratin
Valine 0.325mg 0.057mg Gratin
Histidine 0.151mg 0.027mg Gratin
Cholesterol 23mg 0mg Kiwifruit
Saturated Fat 4.733g 0.029g Kiwifruit
Monounsaturated Fat 2.149g 0.047g Gratin
Polyunsaturated fat 0.276g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Gratin
42%
Kiwifruit
Minerals Daily Need Coverage Score
32%
Gratin
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 430mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 4.704g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 58)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.5)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients
  2. Kiwifruit - 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.