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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.

Infographic

Kiwi vs Chocolate 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
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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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.
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.025mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
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
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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +30733.3%
Contains more LactoseLactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Kiwi Chocolate 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?

ok
ok
is better in case of low diet
Kiwi Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Kiwi
9%
Chocolate
Minerals Daily Need Coverage Score
14%
Kiwi
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 38.91g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 18.49g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.