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  6. Kiwi vs. Chard raw

Kiwi vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between kiwi and chard raw

  • Kiwi is higher in vitamin C and fiber, yet chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, and copper.
  • Chard raw covers your daily vitamin K needs 658% more than kiwi.
  • Kiwi contains 3 times more vitamin C than chard raw. While kiwi contains 92.7mg of vitamin C, chard raw contains only 30mg.
  • The amount of sodium in kiwi is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Kiwifruit, green, raw and Chard, swiss, raw.

Infographic

Kiwi vs Chard raw 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
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +480.6%
Contains more CopperCopper +37.7%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +273.5%
Contains more SeleniumSelenium +350%

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
Kiwi
2
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +209%
Contains more FolateFolate +78.6%
Contains more Vitamin AVitamin A +7550%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin KVitamin K +1959.6%
Contains more CholineCholine +130.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Chard raw DV% diff.
Vitamin K 40.3µg 830µg 658%
Vitamin C 92.7mg 30mg 70%
Vitamin A 4µg 306µg 34%
Iron 0.31mg 1.8mg 19%
Magnesium 17mg 81mg 15%
Manganese 0.098mg 0.366mg 12%
Sodium 3mg 213mg 9%
Fiber 3g 1.6g 6%
Fructose 4.35g 5%
Vitamin B2 0.025mg 0.09mg 5%
Copper 0.13mg 0.179mg 5%
Carbs 14.66g 3.74g 4%
Folate 25µg 14µg 3%
Vitamin B6 0.063mg 0.099mg 3%
Vitamin E 1.46mg 1.89mg 3%
Choline 7.8mg 18mg 2%
Calories 61kcal 19kcal 2%
Phosphorus 34mg 46mg 2%
Potassium 312mg 379mg 2%
Zinc 0.14mg 0.36mg 2%
Calcium 34mg 51mg 2%
Polyunsaturated fat 0.287g 0.07g 1%
Vitamin B1 0.027mg 0.04mg 1%
Protein 1.14g 1.8g 1%
Selenium 0.2µg 0.9µg 1%
Fats 0.52g 0.2g 0%
Net carbs 11.66g 2.14g N/A
Sugar 8.99g 1.1g N/A
Vitamin B3 0.341mg 0.4mg 0%
Vitamin B5 0.183mg 0.172mg 0%
Saturated fat 0.029g 0.03g 0%
Monounsaturated fat 0.047g 0.04g 0%
Tryptophan 0.015mg 0.017mg 0%
Threonine 0.047mg 0.083mg 0%
Isoleucine 0.051mg 0.147mg 0%
Leucine 0.066mg 0.13mg 0%
Lysine 0.061mg 0.099mg 0%
Methionine 0.024mg 0.019mg 0%
Phenylalanine 0.044mg 0.11mg 0%
Valine 0.057mg 0.11mg 0%
Histidine 0.027mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +160%
Contains more CarbsCarbs +292%
Contains more ProteinProtein +57.9%
Contains more WaterWater +11.5%
Contains more OtherOther +162.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +17.5%
Contains more Poly. FatPolyunsaturated fat +310%
~equal in Saturated fat ~0.03g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.