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Kiwifruit vs. Almonds — In-Depth Nutrition Comparison

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How are Kiwifruit and Almonds different?

  • Kiwifruit is higher in Vitamin C, and Vitamin K, however, Almonds are richer in Vitamin E, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, and Fiber.
  • Daily need coverage for Vitamin E from Almonds is 161% higher.

Kiwifruit, green, raw and Nuts, almonds are the varieties used in this article.

Infographic

Kiwifruit vs Almonds 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 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +691.2%
Contains more PotassiumPotassium +134.9%
Contains more IronIron +1096.8%
Contains more CopperCopper +693.1%
Contains more ZincZinc +2128.6%
Contains more PhosphorusPhosphorus +1314.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2123.5%
Contains more SeleniumSelenium +1950%

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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4250%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1655.5%
Contains more Vitamin B1Vitamin B1 +659.3%
Contains more Vitamin B2Vitamin B2 +4452%
Contains more Vitamin B3Vitamin B3 +961%
Contains more Vitamin B5Vitamin B5 +157.4%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +76%
Contains more CholineCholine +567.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1783.7%
Contains more ProteinProtein +1755.3%
Contains more FatsFats +9501.9%
Contains more CarbsCarbs +47%
Contains more OtherOther +385.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +67029.8%
Contains more Poly. FatPolyunsaturated fat +4195.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more GlucoseGlucose +2317.6%
Contains more FructoseFructose +3854.5%
Contains more MaltoseMaltose +375%
Contains more GalactoseGalactose +142.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2533.3%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Almonds Opinion
Calories 61kcal 579kcal Almonds
Protein 1.14g 21.15g Almonds
Fats 0.52g 49.93g Almonds
Vitamin C 92.7mg 0mg Kiwifruit
Net carbs 11.66g 9.05g Kiwifruit
Carbs 14.66g 21.55g Almonds
Magnesium 17mg 270mg Almonds
Calcium 34mg 269mg Almonds
Potassium 312mg 733mg Almonds
Iron 0.31mg 3.71mg Almonds
Sugar 8.99g 4.35g Almonds
Fiber 3g 12.5g Almonds
Copper 0.13mg 1.031mg Almonds
Zinc 0.14mg 3.12mg Almonds
Starch 0g 0.72g Almonds
Phosphorus 34mg 481mg Almonds
Sodium 3mg 1mg Almonds
Vitamin A 87IU 2IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 25.63mg Almonds
Manganese 0.098mg 2.179mg Almonds
Selenium 0.2µg 4.1µg Almonds
Vitamin B1 0.027mg 0.205mg Almonds
Vitamin B2 0.025mg 1.138mg Almonds
Vitamin B3 0.341mg 3.618mg Almonds
Vitamin B5 0.183mg 0.471mg Almonds
Vitamin B6 0.063mg 0.137mg Almonds
Vitamin K 40.3µg 0µg Kiwifruit
Folate 25µg 44µg Almonds
Trans Fat 0g 0.015g Kiwifruit
Choline 7.8mg 52.1mg Almonds
Saturated Fat 0.029g 3.802g Kiwifruit
Monounsaturated Fat 0.047g 31.551g Almonds
Polyunsaturated fat 0.287g 12.329g Almonds
Tryptophan 0.015mg 0.211mg Almonds
Threonine 0.047mg 0.601mg Almonds
Isoleucine 0.051mg 0.751mg Almonds
Leucine 0.066mg 1.473mg Almonds
Lysine 0.061mg 0.568mg Almonds
Methionine 0.024mg 0.157mg Almonds
Phenylalanine 0.044mg 1.132mg Almonds
Valine 0.057mg 0.855mg Almonds
Histidine 0.027mg 0.539mg Almonds
Fructose 4.35g 0.11g Kiwifruit
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Almonds
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
39%
Kiwifruit
78%
Almonds
Minerals Daily Need Coverage Score
14%
Kiwifruit
142%
Almonds

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 3.773g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.