Kiwi vs. Cereal — In-Depth Nutrition Comparison
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What are the main differences between kiwi and cereal?
- Kiwi is richer in vitamin C and vitamin K, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin A.
- Cereal's daily need coverage for vitamin B1 is 522% higher.
- Kiwi is lower in sodium.
- Cereal has a higher glycemic index (69) than kiwi (58).
We used Kiwifruit, green, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.
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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 CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +197.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more IronIron | +10887.1% |
| Contains more ZincZinc | +5328.6% |
| Contains more PhosphorusPhosphorus | +126.5% |
| Contains more ManganeseManganese | +706.1% |
| Contains more SeleniumSelenium | +3050% |
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 | +140.8% |
| Contains more Vitamin EVitamin E | +1725% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +20250% |
| Contains more Vitamin B1Vitamin B1 | +23188.9% |
| Contains more Vitamin B2Vitamin B2 | +15380% |
| Contains more Vitamin B3Vitamin B3 | +8586.2% |
| Contains more Vitamin B5Vitamin B5 | +23.5% |
| Contains more Vitamin B6Vitamin B6 | +9401.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2097.6% |
| Contains more ProteinProtein | +431.6% |
| Contains more FatsFats | +107.7% |
| Contains more CarbsCarbs | +492.4% |
| Contains more OtherOther | +265.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.8% |
| Contains more Mono. FatMonounsaturated fat | +334% |
| Contains more Poly. FatPolyunsaturated fat | +23.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +1422.2% |
| Contains more FructoseFructose | +1573.1% |
| Contains more MaltoseMaltose | +111.1% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +6393.3% |
~equal in
Starch
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.027mg | 6.288mg | 522% |
| Vitamin B6 | 0.063mg | 5.986mg | 456% |
| Iron | 0.31mg | 34.06mg | 422% |
| Vitamin B2 | 0.025mg | 3.87mg | 296% |
| Vitamin B3 | 0.341mg | 29.62mg | 183% |
| Vitamin A | 4µg | 814µg | 90% |
| Zinc | 0.14mg | 7.6mg | 68% |
| Vitamin C | 92.7mg | 38.5mg | 60% |
| Vitamin K | 40.3µg | 0µg | 34% |
| Sodium | 3mg | 795mg | 34% |
| Manganese | 0.098mg | 0.79mg | 30% |
| Carbs | 14.66g | 86.85g | 24% |
| Calories | 61kcal | 378kcal | 16% |
| Selenium | 0.2µg | 6.3µg | 11% |
| Protein | 1.14g | 6.06g | 10% |
| Vitamin E | 1.46mg | 0.08mg | 9% |
| Fiber | 3g | 1.4g | 6% |
| Potassium | 312mg | 105mg | 6% |
| Phosphorus | 34mg | 77mg | 6% |
| Folate | 25µg | 6% | |
| Fructose | 4.35g | 0.26g | 5% |
| Calcium | 34mg | 10mg | 2% |
| Fats | 0.52g | 1.08g | 1% |
| Saturated fat | 0.029g | 0.26g | 1% |
| Copper | 0.13mg | 0.137mg | 1% |
| Vitamin B5 | 0.183mg | 0.226mg | 1% |
| Choline | 7.8mg | 1% | |
| Net carbs | 11.66g | 85.45g | N/A |
| Magnesium | 17mg | 19mg | 0% |
| Sugar | 8.99g | 10.35g | N/A |
| Monounsaturated fat | 0.047g | 0.204g | 0% |
| Polyunsaturated fat | 0.287g | 0.354g | 0% |
| Tryptophan | 0.015mg | 0.066mg | 0% |
| Threonine | 0.047mg | 0.241mg | 0% |
| Isoleucine | 0.051mg | 0.26mg | 0% |
| Leucine | 0.066mg | 0.767mg | 0% |
| Lysine | 0.061mg | 0.113mg | 0% |
| Methionine | 0.024mg | 0.13mg | 0% |
| Phenylalanine | 0.044mg | 0.365mg | 0% |
| Valine | 0.057mg | 0.344mg | 0% |
| Histidine | 0.027mg | 0.162mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
371%
Minerals Daily Need Coverage Score
14%
183%
Comparison summary
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 792mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 11)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $0.5)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is richer in vitamins?
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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.