Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwi vs. Chocolate chip cookie — In-Depth Nutrition Comparison

Compare

What are the main differences between kiwi and chocolate chip cookie?

  • Kiwi is richer in vitamin C, while chocolate chip cookie is higher in copper, iron, manganese, selenium, vitamin B1, and vitamin B2.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Kiwi is lower in sodium.

We used Kiwifruit, green, raw and Cookies, chocolate chip, prepared from recipe, made with butter types in this comparison.

Infographic

Kiwi vs Chocolate chip cookie 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
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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more PotassiumPotassium +41.2%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +223.5%
Contains more CalciumCalcium +11.8%
Contains more IronIron +700%
Contains more CopperCopper +196.9%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +576.5%
Contains more SeleniumSelenium +5500%

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
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3375%
Contains more Vitamin B1Vitamin B1 +581.5%
Contains more Vitamin B2Vitamin B2 +608%
Contains more Vitamin B3Vitamin B3 +300.3%
Contains more Vitamin B5Vitamin B5 +41.5%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +32%
~equal in Vitamin D ~µg

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1357.4%
Contains more ProteinProtein +400%
Contains more FatsFats +5361.5%
Contains more CarbsCarbs +297%
Contains more OtherOther +227.9%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +17434%
Contains more Poly. FatPolyunsaturated fat +1482.2%

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 chip cookie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Chocolate chip cookie DV% diff.
Vitamin C 92.7mg 0.2mg 103%
Saturated fat 0.029g 14.071g 64%
Fats 0.52g 28.4g 43%
Vitamin K 40.3µg 34%
Polyunsaturated fat 0.287g 4.541g 28%
Copper 0.13mg 0.386mg 28%
Iron 0.31mg 2.48mg 27%
Manganese 0.098mg 0.663mg 25%
Cholesterol 0mg 70mg 23%
Calories 61kcal 488kcal 21%
Monounsaturated fat 0.047g 8.241g 20%
Selenium 0.2µg 11.2µg 20%
Sodium 3mg 341mg 15%
Carbs 14.66g 58.2g 15%
Vitamin A 4µg 139µg 15%
Vitamin B1 0.027mg 0.184mg 13%
Vitamin B2 0.025mg 0.177mg 12%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Phosphorus 34mg 100mg 9%
Protein 1.14g 5.7g 9%
Magnesium 17mg 55mg 9%
Zinc 0.14mg 0.94mg 7%
Vitamin B3 0.341mg 1.365mg 6%
Fructose 4.35g 5%
Vitamin B12 0µg 0.08µg 3%
Potassium 312mg 221mg 3%
Vitamin B5 0.183mg 0.259mg 2%
Vitamin B6 0.063mg 0.084mg 2%
Folate 25µg 33µg 2%
Choline 7.8mg 1%
Net carbs 11.66g 58.2g N/A
Calcium 34mg 38mg 0%
Sugar 8.99g N/A
Tryptophan 0.015mg 0.072mg 0%
Threonine 0.047mg 0.191mg 0%
Isoleucine 0.051mg 0.224mg 0%
Leucine 0.066mg 0.391mg 0%
Lysine 0.061mg 0.214mg 0%
Methionine 0.024mg 0.106mg 0%
Phenylalanine 0.044mg 0.27mg 0%
Valine 0.057mg 0.279mg 0%
Histidine 0.027mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

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

People also compare

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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
14%
Kiwi
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 338mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 14.042g)
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Chocolate chip cookie
Chocolate chip cookie is lower in glycemic index (difference - 8)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $0.5)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.