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  6. Kiwi vs. Chocolate cake

Kiwi vs. Chocolate cake — In-Depth Nutrition Comparison

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How are kiwi and chocolate cake different?

  • Kiwi is higher in vitamin C; however, chocolate cake is richer in choline, selenium, iron, vitamin B2, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Kiwi has less sodium.
  • Chocolate cake has a lower glycemic index (41) than kiwi (58).

Kiwifruit, green, raw and Cake, chocolate, prepared from recipe without frosting are the varieties used in this article.

Infographic

Kiwi vs Chocolate cake 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
2
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more PotassiumPotassium +122.9%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +76.5%
Contains more IronIron +419.4%
Contains more CopperCopper +59.2%
Contains more ZincZinc +392.9%
Contains more PhosphorusPhosphorus +211.8%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +5850%

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
5
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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +422.2%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +233.4%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1546.2%
~equal in Vitamin D ~µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Kiwi Chocolate cake DV% diff.
Vitamin C 92.7mg 0.2mg 103%
Vitamin K 40.3µg 34%
Saturated fat 0.029g 5.43g 25%
Fats 0.52g 15.1g 22%
Choline 7.8mg 128.4mg 22%
Selenium 0.2µg 11.9µg 21%
Cholesterol 0mg 58mg 19%
Calories 61kcal 371kcal 16%
Polyunsaturated fat 0.287g 2.761g 16%
Iron 0.31mg 1.61mg 16%
Monounsaturated fat 0.047g 6.039g 15%
Sodium 3mg 315mg 14%
Vitamin B2 0.025mg 0.213mg 14%
Carbs 14.66g 53.4g 13%
Vitamin B1 0.027mg 0.141mg 10%
Vitamin E 1.46mg 10%
Phosphorus 34mg 106mg 10%
Copper 0.13mg 0.207mg 9%
Manganese 0.098mg 0.28mg 8%
Protein 1.14g 5.3g 8%
Vitamin B12 0µg 0.16µg 7%
Fiber 3g 1.6g 6%
Fructose 4.35g 5%
Vitamin B3 0.341mg 1.137mg 5%
Potassium 312mg 140mg 5%
Zinc 0.14mg 0.69mg 5%
Magnesium 17mg 32mg 4%
Calcium 34mg 60mg 3%
Vitamin B5 0.183mg 0.304mg 2%
Vitamin B6 0.063mg 0.041mg 2%
Folate 25µg 27µg 1%
Net carbs 11.66g 51.8g N/A
Sugar 8.99g N/A
Vitamin A 4µg 0%
Tryptophan 0.015mg 0.068mg 0%
Threonine 0.047mg 0.202mg 0%
Isoleucine 0.051mg 0.24mg 0%
Leucine 0.066mg 0.407mg 0%
Lysine 0.061mg 0.268mg 0%
Methionine 0.024mg 0.116mg 0%
Phenylalanine 0.044mg 0.265mg 0%
Valine 0.057mg 0.283mg 0%
Histidine 0.027mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g N/A

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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more WaterWater +240.5%
Contains more ProteinProtein +364.9%
Contains more FatsFats +2803.8%
Contains more CarbsCarbs +264.3%
Contains more OtherOther +195.1%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +12748.9%
Contains more Poly. FatPolyunsaturated fat +862%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.