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Kiwifruit vs. Black pepper — In-Depth Nutrition Comparison

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How are Kiwifruit and Black pepper different?

  • Kiwifruit is richer in Vitamin C, while Black pepper is higher in Manganese, Copper, Iron, Vitamin K, Fiber, Calcium, Magnesium, Potassium, and Vitamin B5.
  • Black pepper covers your daily need of Manganese 550% more than Kiwifruit.

Kiwifruit, green, raw and Spices, pepper, black types were used in this article.

Infographic

Kiwifruit vs Black pepper 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.
Contains less Sodium -85%
Contains more Calcium +1202.9%
Contains more Iron +3032.3%
Contains more Magnesium +905.9%
Contains more Phosphorus +364.7%
Contains more Potassium +326%
Contains more Zinc +750%
Contains more Copper +923.1%
Contains more Manganese +12913.3%
Contains more Selenium +2350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains less Sodium -85%
Contains more Calcium +1202.9%
Contains more Iron +3032.3%
Contains more Magnesium +905.9%
Contains more Phosphorus +364.7%
Contains more Potassium +326%
Contains more Zinc +750%
Contains more Copper +923.1%
Contains more Manganese +12913.3%
Contains more Selenium +2350%

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.
:
Contains more Vitamin E +40.4%
Contains more Vitamin C +∞%
Contains more Folate +47.1%
Contains more Vitamin A +528.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +235.2%
Contains more Vitamin B5 +664.5%
Contains more Vitamin B6 +361.9%
Contains more Choline +44.9%
Contains more Vitamin K +306.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 7% 410%
Contains more Vitamin E +40.4%
Contains more Vitamin C +∞%
Contains more Folate +47.1%
Contains more Vitamin A +528.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +235.2%
Contains more Vitamin B5 +664.5%
Contains more Vitamin B6 +361.9%
Contains more Choline +44.9%
Contains more Vitamin K +306.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +566.7%
Contains more Protein +811.4%
Contains more Fats +526.9%
Contains more Carbs +336.2%
Contains more Other +1529.5%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Water +566.7%
Contains more Protein +811.4%
Contains more Fats +526.9%
Contains more Carbs +336.2%
Contains more Other +1529.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +1472.3%
Contains more Polyunsaturated fat +247.7%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +1472.3%
Contains more Polyunsaturated fat +247.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +650%
Contains more Glucose +1612.5%
Contains more Fructose +1791.3%
Contains more Maltose +∞%
Contains more Galactose +13.3%
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
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more Sucrose +650%
Contains more Glucose +1612.5%
Contains more Fructose +1791.3%
Contains more Maltose +∞%
Contains more Galactose +13.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Black pepper
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Black pepper Opinion
Net carbs 11.66g 38.65g Black pepper
Protein 1.14g 10.39g Black pepper
Fats 0.52g 3.26g Black pepper
Carbs 14.66g 63.95g Black pepper
Calories 61kcal 251kcal Black pepper
Fructose 4.35g 0.23g Kiwifruit
Sugar 8.99g 0.64g Black pepper
Fiber 3g 25.3g Black pepper
Calcium 34mg 443mg Black pepper
Iron 0.31mg 9.71mg Black pepper
Magnesium 17mg 171mg Black pepper
Phosphorus 34mg 158mg Black pepper
Potassium 312mg 1329mg Black pepper
Sodium 3mg 20mg Kiwifruit
Zinc 0.14mg 1.19mg Black pepper
Copper 0.13mg 1.33mg Black pepper
Manganese 0.098mg 12.753mg Black pepper
Selenium 0.2µg 4.9µg Black pepper
Vitamin A 87IU 547IU Black pepper
Vitamin A RAE 4µg 27µg Black pepper
Vitamin E 1.46mg 1.04mg Kiwifruit
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.108mg Black pepper
Vitamin B2 0.025mg 0.18mg Black pepper
Vitamin B3 0.341mg 1.143mg Black pepper
Vitamin B5 0.183mg 1.399mg Black pepper
Vitamin B6 0.063mg 0.291mg Black pepper
Folate 25µg 17µg Kiwifruit
Choline 7.8mg 11.3mg Black pepper
Vitamin K 40.3µg 163.7µg Black pepper
Tryptophan 0.015mg 0.058mg Black pepper
Threonine 0.047mg 0.244mg Black pepper
Isoleucine 0.051mg 0.366mg Black pepper
Leucine 0.066mg 1.014mg Black pepper
Lysine 0.061mg 0.244mg Black pepper
Methionine 0.024mg 0.096mg Black pepper
Phenylalanine 0.044mg 0.446mg Black pepper
Valine 0.057mg 0.547mg Black pepper
Histidine 0.027mg 0.159mg Black pepper
Saturated Fat 0.029g 1.392g Kiwifruit
Monounsaturated Fat 0.047g 0.739g Black pepper
Polyunsaturated fat 0.287g 0.998g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Black pepper
Minerals Daily Need Coverage Score
14%
Kiwifruit
297%
Black pepper

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.363g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 8.35g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper 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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.