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Kiwi vs. Apple pie — In-Depth Nutrition Comparison

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Differences between kiwi and apple pie

  • Kiwi has more vitamin C, copper, potassium, fiber, and folate, while apple pie has more iron, vitamin B2, and vitamin B1.
  • Kiwi's daily need coverage for vitamin C is 99% higher.
  • Apple pie contains 6 times less folate than kiwi. Kiwi contains 25µg of folate, while apple pie contains 4µg.
  • The amount of sodium in kiwi is lower.
  • Apple pie has a lower glycemic index. The glycemic index of apple pie is 41, while the glycemic index of kiwi is 58.

The food types used in this comparison are Kiwifruit, green, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Kiwi vs Apple pie 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.
Kiwi
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +380%
Contains more CopperCopper +182.6%
Contains more PhosphorusPhosphorus +41.7%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +290.3%
Contains more ZincZinc +14.3%
Contains more ManganeseManganese +85.7%

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.
Kiwi
7
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%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin CVitamin C +2796.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +525%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +625%
Contains more Vitamin B1Vitamin B1 +396.3%
Contains more Vitamin B2Vitamin B2 +532%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more WaterWater +59.1%
Contains more ProteinProtein +66.7%
Contains more FatsFats +2015.4%
Contains more CarbsCarbs +131.9%
Contains more OtherOther +47.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +9236.2%
Contains more Poly. FatPolyunsaturated fat +665.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Apple pie DV% diff.
Vitamin C 92.7mg 3.2mg 99%
Vitamin K 40.3µg 34%
Saturated fat 0.029g 3.797g 17%
Fats 0.52g 11g 16%
Polyunsaturated fat 0.287g 2.198g 13%
Sodium 3mg 266mg 11%
Monounsaturated fat 0.047g 4.388g 11%
Iron 0.31mg 1.21mg 11%
Vitamin B2 0.025mg 0.158mg 10%
Vitamin E 1.46mg 10%
Vitamin B1 0.027mg 0.134mg 9%
Calories 61kcal 237kcal 9%
Copper 0.13mg 0.046mg 9%
Potassium 312mg 65mg 7%
Carbs 14.66g 34g 6%
Fiber 3g 1.6g 6%
Vitamin B3 0.341mg 1.123mg 5%
Folate 25µg 4µg 5%
Fructose 4.35g 5%
Manganese 0.098mg 0.182mg 4%
Vitamin A 4µg 29µg 3%
Vitamin B6 0.063mg 0.038mg 2%
Protein 1.14g 1.9g 2%
Calcium 34mg 11mg 2%
Magnesium 17mg 7mg 2%
Phosphorus 34mg 24mg 1%
Choline 7.8mg 1%
Vitamin B5 0.183mg 0.119mg 1%
Net carbs 11.66g 32.4g N/A
Sugar 8.99g N/A
Zinc 0.14mg 0.16mg 0%
Selenium 0.2µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.015mg 0.026mg 0%
Threonine 0.047mg 0.054mg 0%
Isoleucine 0.051mg 0.073mg 0%
Leucine 0.066mg 0.129mg 0%
Lysine 0.061mg 0.07mg 0%
Methionine 0.024mg 0.032mg 0%
Phenylalanine 0.044mg 0.088mg 0%
Valine 0.057mg 0.084mg 0%
Histidine 0.027mg 0.038mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Apple pie
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%
Kiwi
10%
Apple pie
Minerals Daily Need Coverage Score
14%
Kiwi
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 263mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 3.768g)
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 17)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.