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Kiwi vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between kiwi and cheese sandwich

  • Kiwi has more vitamin C, while cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and vitamin B3.
  • Kiwi's daily need coverage for vitamin C is 101% higher.
  • The amount of saturated fat in kiwi is lower.

The food types used in this comparison are Kiwifruit, green, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Kiwi vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +217.6%
Contains more CalciumCalcium +500%
Contains more IronIron +745.2%
Contains more CopperCopper +23.1%
Contains more ZincZinc +521.4%
Contains more PhosphorusPhosphorus +1023.5%
Contains more ManganeseManganese +1005.1%
Contains more SeleniumSelenium +12050%
~equal in Potassium ~306mg

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
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +6080%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin B1Vitamin B1 +1225.9%
Contains more Vitamin B2Vitamin B2 +1608%
Contains more Vitamin B3Vitamin B3 +834%
Contains more Vitamin B5Vitamin B5 +239.9%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +156%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kiwi Cheese sandwich DV% diff.
Vitamin C 92.7mg 1.5mg 101%
Polyunsaturated fat 0.287g 9.166g 59%
Phosphorus 34mg 382mg 50%
Selenium 0.2µg 24.3µg 44%
Manganese 0.098mg 1.083mg 43%
Fats 0.52g 25g 38%
Sodium 3mg 839mg 36%
Vitamin K 40.3µg 34%
Vitamin B2 0.025mg 0.427mg 31%
Iron 0.31mg 2.62mg 29%
Vitamin B1 0.027mg 0.358mg 28%
Monounsaturated fat 0.047g 10.351g 26%
Calories 61kcal 497kcal 22%
Saturated fat 0.029g 4.129g 19%
Vitamin B3 0.341mg 3.185mg 18%
Calcium 34mg 204mg 17%
Protein 1.14g 9.8g 17%
Vitamin B6 0.063mg 0.261mg 15%
Carbs 14.66g 58.2g 15%
Folate 25µg 64µg 10%
Vitamin E 1.46mg 10%
Magnesium 17mg 54mg 9%
Vitamin B5 0.183mg 0.622mg 9%
Zinc 0.14mg 0.87mg 7%
Vitamin B12 0µg 0.12µg 5%
Fructose 4.35g 5%
Copper 0.13mg 0.16mg 3%
Vitamin A 4µg 21µg 2%
Cholesterol 0mg 7mg 2%
Choline 7.8mg 1%
Net carbs 11.66g 55.1g N/A
Potassium 312mg 306mg 0%
Sugar 8.99g N/A
Fiber 3g 3.1g 0%
Tryptophan 0.015mg 0.13mg 0%
Threonine 0.047mg 0.298mg 0%
Isoleucine 0.051mg 0.383mg 0%
Leucine 0.066mg 0.698mg 0%
Lysine 0.061mg 0.344mg 0%
Methionine 0.024mg 0.167mg 0%
Phenylalanine 0.044mg 0.472mg 0%
Valine 0.057mg 0.438mg 0%
Histidine 0.027mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2495.9%
Contains more ProteinProtein +759.6%
Contains more FatsFats +4707.7%
Contains more CarbsCarbs +297%
Contains more OtherOther +523%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +21923.4%
Contains more Poly. FatPolyunsaturated fat +3093.7%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.