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  6. Kiwi vs. Wheat Bread

Kiwi vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between kiwi and wheat Bread

  • Kiwi has more vitamin C and vitamin K; however, wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
  • Kiwi covers your daily need for vitamin C, 103% more than wheat Bread.
  • Kiwi has 7 times more vitamin K than wheat Bread. While kiwi has 40.3µg of vitamin K, wheat Bread has only 5.7µg.
  • Kiwi has less sodium.

These are the specific foods used in this comparison Kiwifruit, green, raw and Bread, wheat, toasted.

Infographic

Kiwi vs Wheat Bread 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
2
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +39.9%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +385.3%
Contains more IronIron +1219.4%
Contains more CopperCopper +52.3%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +452.9%
Contains more ManganeseManganese +1305.1%
Contains more SeleniumSelenium +16600%

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
4
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin KVitamin K +607%
Contains more Vitamin B1Vitamin B1 +1525.9%
Contains more Vitamin B2Vitamin B2 +1428%
Contains more Vitamin B3Vitamin B3 +1732.8%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more FolateFolate +244%
Contains more CholineCholine +183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Wheat Bread DV% diff.
Vitamin C 92.7mg 0.2mg 103%
Selenium 0.2µg 33.4µg 60%
Manganese 0.098mg 1.377mg 56%
Iron 0.31mg 4.09mg 47%
Vitamin B3 0.341mg 6.25mg 37%
Vitamin B1 0.027mg 0.439mg 34%
Vitamin K 40.3µg 5.7µg 29%
Vitamin B2 0.025mg 0.382mg 27%
Sodium 3mg 601mg 26%
Protein 1.14g 12.96g 24%
Phosphorus 34mg 188mg 22%
Folate 25µg 86µg 15%
Carbs 14.66g 55.77g 14%
Calories 61kcal 313kcal 13%
Calcium 34mg 165mg 13%
Zinc 0.14mg 1.47mg 12%
Polyunsaturated fat 0.287g 1.72g 10%
Magnesium 17mg 59mg 10%
Vitamin E 1.46mg 0.24mg 8%
Copper 0.13mg 0.198mg 8%
Fiber 3g 4.7g 7%
Vitamin B6 0.063mg 0.153mg 7%
Fats 0.52g 4.27g 6%
Fructose 4.35g 5%
Vitamin B5 0.183mg 0.456mg 5%
Saturated fat 0.029g 0.989g 4%
Choline 7.8mg 22.1mg 3%
Potassium 312mg 223mg 3%
Monounsaturated fat 0.047g 1.019g 2%
Net carbs 11.66g 51.07g N/A
Sugar 8.99g 6.42g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.015mg 0.092mg 0%
Threonine 0.047mg 0.299mg 0%
Isoleucine 0.051mg 0.258mg 0%
Leucine 0.066mg 0.461mg 0%
Lysine 0.061mg 0.215mg 0%
Methionine 0.024mg 0.105mg 0%
Phenylalanine 0.044mg 0.315mg 0%
Valine 0.057mg 0.31mg 0%
Histidine 0.027mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +242.8%
Contains more ProteinProtein +1036.8%
Contains more FatsFats +721.2%
Contains more CarbsCarbs +280.4%
Contains more OtherOther +354.1%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +2068.1%
Contains more Poly. FatPolyunsaturated fat +499.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.