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Kiwi vs. Candy bar — In-Depth Nutrition Comparison

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A recap on differences between kiwi and candy bar

  • Kiwi is higher in vitamin C and vitamin K, yet candy bar is higher in vitamin B6, copper, manganese, vitamin B3, phosphorus, zinc, and magnesium.
  • Candy bar covers your daily vitamin B6 needs 11764% more than kiwi.
  • The amount of saturated fat in kiwi is lower.

Food varieties used in this article are Kiwifruit, green, raw and Candies, peanut bar.

Infographic

Kiwi vs Candy bar 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
1
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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +547.1%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +212.9%
Contains more CopperCopper +495.4%
Contains more ZincZinc +2714.3%
Contains more PhosphorusPhosphorus +805.9%
Contains more ManganeseManganese +1168.4%
Contains more SeleniumSelenium +2250%

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
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 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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +180.8%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +2223.2%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin B6Vitamin B6 +242757.1%
Contains more FolateFolate +200%
Contains more CholineCholine +276.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more WaterWater +5091.9%
Contains more ProteinProtein +1259.6%
Contains more FatsFats +6380.8%
Contains more CarbsCarbs +223.3%
Contains more OtherOther +195.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +35476.6%
Contains more Poly. FatPolyunsaturated fat +3610.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Candy bar
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Candy bar DV% diff.
Vitamin B6 0.063mg 153mg 11764%
Vitamin C 92.7mg 0mg 103%
Copper 0.13mg 0.774mg 72%
Polyunsaturated fat 0.287g 10.65g 69%
Fats 0.52g 33.7g 51%
Manganese 0.098mg 1.243mg 50%
Vitamin B3 0.341mg 7.922mg 47%
Monounsaturated fat 0.047g 16.721g 42%
Phosphorus 34mg 308mg 39%
Zinc 0.14mg 3.94mg 35%
Vitamin K 40.3µg 0µg 34%
Protein 1.14g 15.5g 29%
Calories 61kcal 522kcal 23%
Magnesium 17mg 110mg 22%
Saturated fat 0.029g 4.678g 21%
Vitamin E 1.46mg 4.1mg 18%
Vitamin B5 0.183mg 0.83mg 13%
Folate 25µg 75µg 13%
Carbs 14.66g 47.4g 11%
Vitamin B2 0.025mg 0.14mg 9%
Iron 0.31mg 0.97mg 8%
Selenium 0.2µg 4.7µg 8%
Sodium 3mg 156mg 7%
Vitamin B1 0.027mg 0.1mg 6%
Fructose 4.35g 5%
Fiber 3g 4.1g 4%
Choline 7.8mg 29.4mg 4%
Calcium 34mg 78mg 4%
Potassium 312mg 407mg 3%
Net carbs 11.66g 43.3g N/A
Sugar 8.99g 42.22g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.015mg 0.149mg 0%
Threonine 0.047mg 0.52mg 0%
Isoleucine 0.051mg 0.534mg 0%
Leucine 0.066mg 0.986mg 0%
Lysine 0.061mg 0.545mg 0%
Methionine 0.024mg 0.185mg 0%
Phenylalanine 0.044mg 0.787mg 0%
Valine 0.057mg 0.638mg 0%
Histidine 0.027mg 0.385mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Candy bar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Kiwi
2748%
Candy bar
Minerals Daily Need Coverage Score
14%
Kiwi
88%
Candy bar

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 33.23g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 4.649g)
Which food is lower in glycemic index?
Candy bar
Candy bar is lower in glycemic index (difference - 7)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $0.5)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar 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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.