Kiwi vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between kiwi and arborio rice

Kiwi has more vitamin C, potassium, and copper, while arborio rice has more iron, selenium, vitamin B1, manganese, folate, and vitamin B3.
Kiwi's daily need coverage for vitamin C is 103% higher.
Arborio rice contains 34 times less calcium than kiwi. Kiwi contains 34mg of calcium, while arborio rice contains 1mg.
Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Kiwifruit, green, raw and Rice, white, short-grain, enriched, cooked.

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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.

Kiwi

Arborio rice

Contains more MagnesiumMagnesium	+112.5%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+1100%
Contains more CopperCopper	+80.6%

Contains more IronIron	+371%
Contains more ZincZinc	+185.7%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+264.3%
Contains more SeleniumSelenium	+3650%

~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

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+56.3%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+507.4%
Contains more Vitamin B3Vitamin B3	+337.8%
Contains more Vitamin B5Vitamin B5	+116.9%
Contains more FolateFolate	+136%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.059mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	92.7mg	0mg	103%
Vitamin K	40.3µg		34%
Iron	0.31mg	1.46mg	14%
Selenium	0.2µg	7.5µg	13%
Fiber	3g		12%
Vitamin B1	0.027mg	0.164mg	11%
Manganese	0.098mg	0.357mg	11%
Vitamin E	1.46mg		10%
Folate	25µg	59µg	9%
Potassium	312mg	26mg	8%
Vitamin B3	0.341mg	1.493mg	7%
Copper	0.13mg	0.072mg	6%
Fructose	4.35g		5%
Carbs	14.66g	28.73g	5%
Vitamin B5	0.183mg	0.397mg	4%
Calories	61kcal	130kcal	3%
Calcium	34mg	1mg	3%
Protein	1.14g	2.36g	2%
Polyunsaturated fat	0.287g	0.05g	2%
Zinc	0.14mg	0.4mg	2%
Magnesium	17mg	8mg	2%
Fats	0.52g	0.19g	1%
Vitamin B2	0.025mg	0.016mg	1%
Choline	7.8mg		1%
Net carbs	11.66g	28.73g	N/A
Sugar	8.99g		N/A
Phosphorus	34mg	33mg	0%
Sodium	3mg	0mg	0%
Vitamin A	4µg	0µg	0%
Vitamin B6	0.063mg	0.059mg	0%
Saturated fat	0.029g	0.051g	0%
Monounsaturated fat	0.047g	0.058g	0%
Tryptophan	0.015mg	0.027mg	0%
Threonine	0.047mg	0.084mg	0%
Isoleucine	0.051mg	0.102mg	0%
Leucine	0.066mg	0.195mg	0%
Lysine	0.061mg	0.085mg	0%
Methionine	0.024mg	0.056mg	0%
Phenylalanine	0.044mg	0.126mg	0%
Valine	0.057mg	0.144mg	0%
Histidine	0.027mg	0.056mg	0%