Kiwi vs. Chocolate — In-Depth Nutrition Comparison
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Significant differences between kiwi and chocolate
- Kiwi has more vitamin K; however, chocolate is richer in copper, iron, manganese, magnesium, phosphorus, zinc, fiber, and vitamin B12.
- Chocolate covers your daily copper needs 100% more than kiwi.
- Chocolate has 5 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while chocolate has 8.1µg.
- Kiwi contains less saturated fat.
- Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of chocolate is 23.
Specific food types used in this comparison are Kiwifruit, green, raw and Chocolate, dark, 45- 59% cacao solids.
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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 less SodiumSodium | -87.5% |
| Contains more MagnesiumMagnesium | +758.8% |
| Contains more CalciumCalcium | +64.7% |
| Contains more PotassiumPotassium | +79.2% |
| Contains more IronIron | +2487.1% |
| Contains more CopperCopper | +690.8% |
| Contains more ZincZinc | +1335.7% |
| Contains more PhosphorusPhosphorus | +505.9% |
| Contains more ManganeseManganese | +1348% |
| Contains more SeleniumSelenium | +1400% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +170.4% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +397.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +112.6% |
| Contains more Vitamin B5Vitamin B5 | +62.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +8463.9% |
| Contains more ProteinProtein | +328.1% |
| Contains more FatsFats | +5915.4% |
| Contains more CarbsCarbs | +317.3% |
| Contains more OtherOther | +178.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +20197.9% |
| Contains more Poly. FatPolyunsaturated fat | +280.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +30733.3% |
| Contains more LactoseLactose | +∞% |
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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 Cholesterol |
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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 price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 103% | |
| Copper | 0.13mg | 1.028mg | 100% |
| Iron | 0.31mg | 8.02mg | 96% |
| Saturated fat | 0.029g | 18.519g | 84% |
| Manganese | 0.098mg | 1.419mg | 57% |
| Fats | 0.52g | 31.28g | 47% |
| Magnesium | 17mg | 146mg | 31% |
| Vitamin K | 40.3µg | 8.1µg | 27% |
| Phosphorus | 34mg | 206mg | 25% |
| Calories | 61kcal | 546kcal | 24% |
| Monounsaturated fat | 0.047g | 9.54g | 24% |
| Zinc | 0.14mg | 2.01mg | 17% |
| Fiber | 3g | 7g | 16% |
| Carbs | 14.66g | 61.17g | 16% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Protein | 1.14g | 4.88g | 7% |
| Potassium | 312mg | 559mg | 7% |
| Vitamin E | 1.46mg | 0.54mg | 6% |
| Folate | 25µg | 6% | |
| Polyunsaturated fat | 0.287g | 1.092g | 5% |
| Fructose | 4.35g | 0g | 5% |
| Selenium | 0.2µg | 3µg | 5% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.183mg | 0.297mg | 2% |
| Vitamin B6 | 0.063mg | 0.042mg | 2% |
| Calcium | 34mg | 56mg | 2% |
| Vitamin B2 | 0.025mg | 0.05mg | 2% |
| Vitamin B3 | 0.341mg | 0.725mg | 2% |
| Choline | 7.8mg | 1% | |
| Sodium | 3mg | 24mg | 1% |
| Net carbs | 11.66g | 54.17g | N/A |
| Sugar | 8.99g | 47.9g | N/A |
| Vitamin A | 4µg | 2µg | 0% |
| Vitamin B1 | 0.027mg | 0.025mg | 0% |
| Trans fat | 0g | 0.112g | N/A |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
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%
9%
Minerals Daily Need Coverage Score
14%
116%
Comparison summary
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 38.91g)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 18.49g)
Which food is cheaper?
Kiwi is cheaper (difference - $1.5)
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Chocolate is relatively richer in minerals