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Kiwi vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between kiwi and cauliflower

  • Kiwi has more vitamin C, vitamin K, copper, and vitamin E; however, cauliflower is higher in vitamin B5, vitamin B6, folate, and choline.
  • Kiwi covers your daily need for vitamin C, 49% more than cauliflower.
  • Kiwi has 18 times more vitamin E than cauliflower. While kiwi has 1.46mg of vitamin E, cauliflower has only 0.08mg.
  • Cauliflower has less sugar.

These are the specific foods used in this comparison Kiwifruit, green, raw and Cauliflower, raw.

Infographic

Kiwi vs Cauliflower 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
4
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +54.5%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -90%
Contains more IronIron +35.5%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +29.4%
Contains more ManganeseManganese +58.2%
Contains more SeleniumSelenium +200%
~equal in Potassium ~299mg

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
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1725%
Contains more Vitamin KVitamin K +160%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +264.5%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more FolateFolate +128%
Contains more CholineCholine +467.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +85.7%
Contains more CarbsCarbs +195%
Contains more ProteinProtein +68.4%
Contains more WaterWater +10.8%
Contains more OtherOther +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +38.2%
Contains more Poly. FatPolyunsaturated fat +825.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
5
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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +337.2%
Contains more FructoseFructose +348.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Cauliflower DV% diff.
Vitamin C 92.7mg 48.2mg 49%
Vitamin K 40.3µg 15.5µg 21%
Vitamin B5 0.183mg 0.667mg 10%
Copper 0.13mg 0.039mg 10%
Vitamin E 1.46mg 0.08mg 9%
Vitamin B6 0.063mg 0.184mg 9%
Folate 25µg 57µg 8%
Choline 7.8mg 44.3mg 7%
Fructose 4.35g 0.97g 4%
Fiber 3g 2g 4%
Vitamin B2 0.025mg 0.06mg 3%
Carbs 14.66g 4.97g 3%
Polyunsaturated fat 0.287g 0.031g 2%
Protein 1.14g 1.92g 2%
Vitamin B1 0.027mg 0.05mg 2%
Manganese 0.098mg 0.155mg 2%
Calories 61kcal 25kcal 2%
Sodium 3mg 30mg 1%
Selenium 0.2µg 0.6µg 1%
Phosphorus 34mg 44mg 1%
Zinc 0.14mg 0.27mg 1%
Vitamin B3 0.341mg 0.507mg 1%
Iron 0.31mg 0.42mg 1%
Calcium 34mg 22mg 1%
Fats 0.52g 0.28g 0%
Net carbs 11.66g 2.97g N/A
Magnesium 17mg 15mg 0%
Potassium 312mg 299mg 0%
Sugar 8.99g 1.91g N/A
Vitamin A 4µg 0µg 0%
Saturated fat 0.029g 0.13g 0%
Monounsaturated fat 0.047g 0.034g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.047mg 0.076mg 0%
Isoleucine 0.051mg 0.071mg 0%
Leucine 0.066mg 0.106mg 0%
Lysine 0.061mg 0.217mg 0%
Methionine 0.024mg 0.02mg 0%
Phenylalanine 0.044mg 0.065mg 0%
Valine 0.057mg 0.125mg 0%
Histidine 0.027mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
14%
Kiwi
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.08g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.