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  6. Kiwi vs. Apple strudel

Kiwi vs. Apple strudel — In-Depth Nutrition Comparison

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Important differences between kiwi and apple strudel

  • Kiwi has more vitamin C, vitamin K, and copper; however, apple strudel has more selenium and vitamin B12.
  • Kiwi's daily need coverage for vitamin C is 101% more.
  • Kiwi has 14 times more vitamin K than apple strudel. Kiwi has 40.3µg of vitamin K, while apple strudel has 2.9µg.
  • Kiwi is lower in sodium.

The food varieties used in the comparison are Kiwifruit, green, raw and Strudel, apple.

Infographic

Kiwi vs Apple strudel 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
Kiwi
5
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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +333.3%
Contains less SodiumSodium -97.8%
Contains more IronIron +35.5%
Contains more ZincZinc +35.7%
Contains more ManganeseManganese +93.9%
Contains more SeleniumSelenium +2950%
~equal in Phosphorus ~33mg

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
Kiwi
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 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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +5352.9%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin KVitamin K +1289.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12%
Contains more CholineCholine +123.1%
~equal in Vitamin E ~1.42mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.025mg
~equal in Vitamin B3 ~0.33mg

All nutrients comparison - raw data values

Nutrient Kiwi Apple strudel DV% diff.
Vitamin C 92.7mg 1.7mg 101%
Polyunsaturated fat 0.287g 5.315g 34%
Vitamin K 40.3µg 2.9µg 31%
Fats 0.52g 11.2g 16%
Copper 0.13mg 0.03mg 11%
Selenium 0.2µg 6.1µg 11%
Calories 61kcal 274kcal 11%
Carbs 14.66g 41.1g 9%
Saturated fat 0.029g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.047g 3.267g 8%
Lysine 0.061mg 153mg 7%
Sodium 3mg 135mg 6%
Fructose 4.35g 5%
Potassium 312mg 149mg 5%
Protein 1.14g 3.3g 4%
Manganese 0.098mg 0.19mg 4%
Fiber 3g 2.2g 3%
Choline 7.8mg 17.4mg 2%
Vitamin B5 0.183mg 0.27mg 2%
Cholesterol 0mg 6mg 2%
Calcium 34mg 15mg 2%
Magnesium 17mg 9mg 2%
Vitamin B1 0.027mg 0.04mg 1%
Vitamin B6 0.063mg 0.046mg 1%
Folate 25µg 28µg 1%
Iron 0.31mg 0.42mg 1%
Net carbs 11.66g 38.9g N/A
Sugar 8.99g 25.75g N/A
Zinc 0.14mg 0.19mg 0%
Phosphorus 34mg 33mg 0%
Vitamin E 1.46mg 1.42mg 0%
Vitamin A 4µg 6µg 0%
Vitamin B2 0.025mg 0.025mg 0%
Vitamin B3 0.341mg 0.33mg 0%
Tryptophan 0.015mg 0.039mg 0%
Threonine 0.047mg 0.119mg 0%
Isoleucine 0.051mg 0.147mg 0%
Leucine 0.066mg 0.257mg 0%
Methionine 0.024mg 0.067mg 0%
Phenylalanine 0.044mg 0.151mg 0%
Valine 0.057mg 0.164mg 0%
Histidine 0.027mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +91%
Contains more ProteinProtein +189.5%
Contains more FatsFats +2053.8%
Contains more CarbsCarbs +180.4%
Contains more OtherOther +47.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +6851.1%
Contains more Poly. FatPolyunsaturated fat +1751.9%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.