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
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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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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 | +∞% |
~equal in
Starch
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