Kiwi vs. Butter cookie — In-Depth Nutrition Comparison

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Summary of differences between kiwi and butter cookie

Kiwi has more vitamin C and vitamin K; however, butter cookie is higher in vitamin B1, iron, vitamin B2, vitamin B3, vitamin B12, and selenium.
Kiwi covers your daily need for vitamin C, 103% more than butter cookie.
Kiwi has 24 times more vitamin K than butter cookie. While kiwi has 40.3µg of vitamin K, butter cookie has only 1.7µg.
Kiwi has less saturated fat.

These are the specific foods used in this comparison Kiwifruit, green, raw and Cookies, butter, commercially prepared, enriched.

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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

Butter cookie

Contains more MagnesiumMagnesium	+41.7%
Contains more CalciumCalcium	+17.2%
Contains more PotassiumPotassium	+181.1%
Contains less SodiumSodium	-98.9%

Contains more IronIron	+616.1%
Contains more CopperCopper	+53.8%
Contains more ZincZinc	+171.4%
Contains more PhosphorusPhosphorus	+200%
Contains more ManganeseManganese	+73.5%
Contains more SeleniumSelenium	+4100%

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

Butter cookie

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+151.7%
Contains more Vitamin B6Vitamin B6	+75%
Contains more Vitamin KVitamin K	+2270.6%
Contains more CholineCholine	+20%

Contains more Vitamin AVitamin A	+4025%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+1270.4%
Contains more Vitamin B2Vitamin B2	+1240%
Contains more Vitamin B3Vitamin B3	+835.5%
Contains more Vitamin B5Vitamin B5	+166.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+204%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	92.7mg	0mg	103%
Saturated fat	0.029g	11.051g	50%
Cholesterol	0mg	117mg	39%
Vitamin K	40.3µg	1.7µg	32%
Vitamin B1	0.027mg	0.37mg	29%
Fats	0.52g	18.8g	28%
Iron	0.31mg	2.22mg	24%
Vitamin B2	0.025mg	0.335mg	24%
Calories	61kcal	467kcal	20%
Vitamin A	4µg	165µg	18%
Carbs	14.66g	68.9g	18%
Vitamin B3	0.341mg	3.19mg	18%
Vitamin B12	0µg	0.36µg	15%
Selenium	0.2µg	8.4µg	15%
Monounsaturated fat	0.047g	5.522g	14%
Folate	25µg	76µg	13%
Sodium	3mg	282mg	12%
Phosphorus	34mg	102mg	10%
Protein	1.14g	6.1g	10%
Fiber	3g	0.8g	9%
Copper	0.13mg	0.2mg	8%
Vitamin E	1.46mg	0.58mg	6%
Vitamin B5	0.183mg	0.488mg	6%
Potassium	312mg	111mg	6%
Polyunsaturated fat	0.287g	0.982g	5%
Fructose	4.35g		5%
Manganese	0.098mg	0.17mg	3%
Zinc	0.14mg	0.38mg	2%
Vitamin D	0IU	16IU	2%
Vitamin B6	0.063mg	0.036mg	2%
Vitamin D	0µg	0.4µg	2%
Calcium	34mg	29mg	1%
Magnesium	17mg	12mg	1%
Net carbs	11.66g	68.1g	N/A
Sugar	8.99g	20.24g	N/A
Choline	7.8mg	6.5mg	0%
Tryptophan	0.015mg	0.084mg	0%
Threonine	0.047mg	0.215mg	0%
Isoleucine	0.051mg	0.277mg	0%
Leucine	0.066mg	0.471mg	0%
Lysine	0.061mg	0.308mg	0%
Methionine	0.024mg	0.131mg	0%
Phenylalanine	0.044mg	0.299mg	0%
Valine	0.057mg	0.315mg	0%
Histidine	0.027mg	0.136mg	0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0g	0.007g	N/A