Kiwi vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between kiwi and béchamel sauce
- Kiwi has more vitamin C, vitamin K, copper, and fiber; however, béchamel sauce is higher in vitamin B12, vitamin B2, phosphorus, and calcium.
- Kiwi covers your daily need for vitamin C, 102% more than béchamel sauce.
- Kiwi has 67 times more vitamin K than béchamel sauce. While kiwi has 40.3µg of vitamin K, béchamel sauce has only 0.6µg.
- Kiwi has less saturated fat.
These are the specific foods used in this comparison Kiwifruit, green, raw and Sauce, homemade, white, thin.
Infographic
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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.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more PotassiumPotassium | +91.4% |
| Contains more IronIron | +47.6% |
| Contains more CopperCopper | +900% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +308.3% |
| Contains more CalciumCalcium | +270.6% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains more SeleniumSelenium | +1550% |
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 CVitamin C | +11487.5% |
| Contains more Vitamin EVitamin E | +758.8% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin B6Vitamin B6 | +53.7% |
| Contains more Vitamin KVitamin K | +6616.7% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin AVitamin A | +1725% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103.7% |
| Contains more Vitamin B2Vitamin B2 | +636% |
| Contains more Vitamin B5Vitamin B5 | +85.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +80.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0.8mg | 102% |
| Vitamin K | 40.3µg | 0.6µg | 33% |
| Sodium | 3mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Copper | 0.13mg | 0.013mg | 13% |
| Fiber | 3g | 0.1g | 12% |
| Vitamin B2 | 0.025mg | 0.184mg | 12% |
| Fats | 0.52g | 6.73g | 10% |
| Saturated fat | 0.029g | 2.152g | 10% |
| Phosphorus | 34mg | 101mg | 10% |
| Calcium | 34mg | 126mg | 9% |
| Polyunsaturated fat | 0.287g | 1.586g | 9% |
| Vitamin E | 1.46mg | 0.17mg | 9% |
| Vitamin A | 4µg | 73µg | 8% |
| Monounsaturated fat | 0.047g | 2.67g | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 0.2µg | 3.3µg | 6% |
| Protein | 1.14g | 3.77g | 5% |
| Fructose | 4.35g | 5% | |
| Folate | 25µg | 9µg | 4% |
| Potassium | 312mg | 163mg | 4% |
| Zinc | 0.14mg | 0.42mg | 3% |
| Vitamin B5 | 0.183mg | 0.339mg | 3% |
| Manganese | 0.098mg | 0.024mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Calories | 61kcal | 105kcal | 2% |
| Vitamin B1 | 0.027mg | 0.055mg | 2% |
| Vitamin B6 | 0.063mg | 0.041mg | 2% |
| Carbs | 14.66g | 7.4g | 2% |
| Vitamin B3 | 0.341mg | 0.261mg | 1% |
| Choline | 7.8mg | 14.1mg | 1% |
| Iron | 0.31mg | 0.21mg | 1% |
| Net carbs | 11.66g | 7.3g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Sugar | 8.99g | 4.78g | N/A |
| Tryptophan | 0.015mg | 0.046mg | 0% |
| Threonine | 0.047mg | 0.147mg | 0% |
| Isoleucine | 0.051mg | 0.198mg | 0% |
| Leucine | 0.066mg | 0.32mg | 0% |
| Lysine | 0.061mg | 0.259mg | 0% |
| Methionine | 0.024mg | 0.082mg | 0% |
| Phenylalanine | 0.044mg | 0.157mg | 0% |
| Valine | 0.057mg | 0.219mg | 0% |
| Histidine | 0.027mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +98.1% |
| Contains more ProteinProtein | +230.7% |
| Contains more FatsFats | +1194.2% |
| Contains more OtherOther | +136.1% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +5580.9% |
| Contains more Poly. FatPolyunsaturated fat | +452.6% |
