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Kiwi vs. Club sandwich — In-Depth Nutrition Comparison

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How are kiwi and club sandwich different?

  • Kiwi is higher in vitamin C and vitamin K; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B6.
  • Daily need coverage for vitamin C for kiwi is 98% higher.
  • Kiwi contains 5 times more vitamin K than club sandwich. While kiwi contains 40.3µg of vitamin K, club sandwich contains only 8.7µg.
  • Kiwi has less saturated fat.

Kiwifruit, green, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Kiwi vs Club sandwich 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
4
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% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +38.1%
Contains more CopperCopper +46.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +179.4%
Contains more IronIron +341.9%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +532.4%
Contains more SeleniumSelenium +12300%

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
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 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +2006.8%
Contains more Vitamin EVitamin E +139.3%
Contains more Vitamin KVitamin K +363.2%
Contains more Vitamin AVitamin A +775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +537%
Contains more Vitamin B2Vitamin B2 +644%
Contains more Vitamin B3Vitamin B3 +1534.9%
Contains more Vitamin B5Vitamin B5 +351.4%
Contains more Vitamin B6Vitamin B6 +369.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +24%
Contains more CholineCholine +512.8%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +58.2%
Contains more ProteinProtein +1407.9%
Contains more FatsFats +1448.1%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +288.5%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +6174.5%
Contains more Poly. FatPolyunsaturated fat +555.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Club sandwich
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 ok

All nutrients comparison - raw data values

Nutrient Kiwi Club sandwich DV% diff.
Vitamin C 92.7mg 4.4mg 98%
Selenium 0.2µg 24.8µg 45%
Vitamin B3 0.341mg 5.575mg 33%
Protein 1.14g 17.19g 32%
Sodium 3mg 630mg 27%
Phosphorus 34mg 215mg 26%
Vitamin K 40.3µg 8.7µg 26%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.063mg 0.296mg 18%
Cholesterol 0mg 46mg 15%
Saturated fat 0.029g 3.109g 14%
Vitamin B5 0.183mg 0.826mg 13%
Iron 0.31mg 1.37mg 13%
Vitamin B1 0.027mg 0.172mg 12%
Fats 0.52g 8.05g 12%
Vitamin B2 0.025mg 0.186mg 12%
Polyunsaturated fat 0.287g 1.88g 11%
Zinc 0.14mg 1.34mg 11%
Calories 61kcal 220kcal 8%
Monounsaturated fat 0.047g 2.949g 7%
Fiber 3g 1.2g 7%
Choline 7.8mg 47.8mg 7%
Calcium 34mg 95mg 6%
Vitamin E 1.46mg 0.61mg 6%
Copper 0.13mg 0.089mg 5%
Fructose 4.35g 5%
Magnesium 17mg 32mg 4%
Manganese 0.098mg 4%
Potassium 312mg 226mg 3%
Vitamin A 4µg 35µg 3%
Folate 25µg 31µg 2%
Carbs 14.66g 19.87g 2%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 11.66g 18.67g N/A
Sugar 8.99g 4.68g N/A
Trans fat 0g 0.071g 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 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
14%
Kiwi
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 627mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 3.08g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 4.31g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 58)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.