Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Kiwi
  5. Compare
  6. Kiwi vs. Beefsteak raw

Kiwi vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

Important differences between kiwi and beefsteak raw

  • Kiwi has more vitamin C and vitamin K; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Kiwi has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Kiwifruit, green, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Kiwi vs Beefsteak raw 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
4
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +580%
Contains more CopperCopper +64.6%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +20.2%
Contains more IronIron +545.2%
Contains more ZincZinc +3685.7%
Contains more PhosphorusPhosphorus +547.1%
Contains more SeleniumSelenium +13850%

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
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2586.7%
Contains more FolateFolate +733.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +628%
Contains more Vitamin B3Vitamin B3 +1380.4%
Contains more Vitamin B6Vitamin B6 +761.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kiwi Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Vitamin C 92.7mg 0mg 103%
Selenium 0.2µg 27.9µg 50%
Zinc 0.14mg 5.3mg 47%
Protein 1.14g 21.38g 40%
Vitamin B6 0.063mg 0.543mg 37%
Vitamin K 40.3µg 1.5µg 32%
Vitamin B3 0.341mg 5.048mg 29%
Phosphorus 34mg 220mg 27%
Cholesterol 0mg 67mg 22%
Iron 0.31mg 2mg 21%
Vitamin B2 0.025mg 0.182mg 12%
Fiber 3g 0g 12%
Vitamin E 1.46mg 10%
Saturated fat 0.029g 1.875g 8%
Fats 0.52g 5.36g 7%
Folate 25µg 3µg 6%
Copper 0.13mg 0.079mg 6%
Monounsaturated fat 0.047g 2.354g 6%
Carbs 14.66g 0g 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Calories 61kcal 134kcal 4%
Vitamin B1 0.027mg 0.075mg 4%
Manganese 0.098mg 4%
Calcium 34mg 5mg 3%
Sodium 3mg 55mg 2%
Potassium 312mg 375mg 2%
Magnesium 17mg 25mg 2%
Vitamin D 0µg 0.1µg 1%
Choline 7.8mg 1%
Polyunsaturated fat 0.287g 0.189g 1%
Net carbs 11.66g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 8.99g 0g N/A
Vitamin A 4µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.015mg 0.262mg 0%
Threonine 0.047mg 1.099mg 0%
Isoleucine 0.051mg 1.09mg 0%
Leucine 0.066mg 2.011mg 0%
Lysine 0.061mg 2.247mg 0%
Methionine 0.024mg 0.621mg 0%
Phenylalanine 0.044mg 0.931mg 0%
Valine 0.057mg 1.152mg 0%
Histidine 0.027mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +84.8%
Contains more ProteinProtein +1775.4%
Contains more FatsFats +930.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +51.9%
Contains more Mono. FatMonounsaturated fat +4908.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.