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  6. Kiwi vs. Port Salut

Kiwi vs. Port Salut — In-Depth Nutrition Comparison

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Important differences between kiwi and port Salut

  • Kiwi has more vitamin C and vitamin K; however, port Salut has more vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi has 17 times more vitamin K than port Salut. Kiwi has 40.3µg of vitamin K, while port Salut has 2.4µg.
  • Kiwi is lower in sodium.
  • Kiwi has a higher glycemic index than port Salut.

The food varieties used in the comparison are Kiwifruit, green, raw and Cheese, port de salut.

Infographic

Kiwi vs Port Salut 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
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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +129.4%
Contains more CopperCopper +490.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +790.9%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +1811.8%
Contains more IronIron +38.7%
Contains more ZincZinc +1757.1%
Contains more PhosphorusPhosphorus +958.8%
Contains more SeleniumSelenium +7150%

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
7
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B3Vitamin B3 +468.3%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin KVitamin K +1579.2%
Contains more FolateFolate +38.9%
Contains more Vitamin AVitamin A +7775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +860%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.4%

All nutrients comparison - raw data values

Nutrient Kiwi Port Salut DV% diff.
Vitamin C 92.7mg 0mg 103%
Saturated fat 0.029g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 34mg 650mg 62%
Phosphorus 34mg 360mg 47%
Protein 1.14g 23.78g 45%
Fats 0.52g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 4µg 315µg 35%
Vitamin K 40.3µg 2.4µg 32%
Selenium 0.2µg 14.5µg 26%
Monounsaturated fat 0.047g 9.338g 23%
Sodium 3mg 534mg 23%
Zinc 0.14mg 2.6mg 22%
Vitamin B2 0.025mg 0.24mg 17%
Calories 61kcal 352kcal 15%
Copper 0.13mg 0.022mg 12%
Fiber 3g 0g 12%
Vitamin E 1.46mg 0.24mg 8%
Potassium 312mg 136mg 5%
Carbs 14.66g 0.57g 5%
Fructose 4.35g 5%
Manganese 0.098mg 0.011mg 4%
Vitamin D 0IU 21IU 3%
Polyunsaturated fat 0.287g 0.729g 3%
Vitamin D 0µg 0.5µg 3%
Iron 0.31mg 0.43mg 2%
Folate 25µg 18µg 2%
Magnesium 17mg 24mg 2%
Vitamin B3 0.341mg 0.06mg 2%
Vitamin B5 0.183mg 0.21mg 1%
Choline 7.8mg 15.4mg 1%
Vitamin B6 0.063mg 0.053mg 1%
Vitamin B1 0.027mg 0.014mg 1%
Net carbs 11.66g 0.57g N/A
Sugar 8.99g 0.57g N/A
Tryptophan 0.015mg 0.343mg 0%
Threonine 0.047mg 0.876mg 0%
Isoleucine 0.051mg 1.446mg 0%
Leucine 0.066mg 2.482mg 0%
Lysine 0.061mg 1.987mg 0%
Methionine 0.024mg 0.734mg 0%
Phenylalanine 0.044mg 1.323mg 0%
Valine 0.057mg 1.707mg 0%
Histidine 0.027mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +2471.9%
Contains more WaterWater +82.8%
Contains more ProteinProtein +1986%
Contains more FatsFats +5323.1%
Contains more OtherOther +227.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +19768.1%
Contains more Poly. FatPolyunsaturated fat +154%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.