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  6. Kiwi vs. Cocoa solids

Kiwi vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between kiwi and cocoa solids

  • Kiwi has more vitamin C; however, cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 406% more than kiwi.
  • Kiwi has less saturated fat.
  • The glycemic index of kiwi is higher.

These are the specific foods used in this comparison Kiwifruit, green, raw and Cocoa, dry powder, unsweetened.

Infographic

Kiwi vs Cocoa solids 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
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +2835.3%
Contains more CalciumCalcium +276.5%
Contains more PotassiumPotassium +388.5%
Contains more IronIron +4371%
Contains more CopperCopper +2813.8%
Contains more ZincZinc +4764.3%
Contains more PhosphorusPhosphorus +2058.8%
Contains more ManganeseManganese +3815.3%
Contains more SeleniumSelenium +7050%

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
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin KVitamin K +1512%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +864%
Contains more Vitamin B3Vitamin B3 +540.8%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +28%
Contains more CholineCholine +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Cocoa solids DV% diff.
Copper 0.13mg 3.788mg 406%
Iron 0.31mg 13.86mg 169%
Manganese 0.098mg 3.837mg 163%
Fiber 3g 37g 136%
Magnesium 17mg 499mg 115%
Vitamin C 92.7mg 0mg 103%
Phosphorus 34mg 734mg 100%
Zinc 0.14mg 6.81mg 61%
Caffeine 0mg 230mg 58%
Saturated fat 0.029g 8.07g 37%
Protein 1.14g 19.6g 37%
Potassium 312mg 1524mg 36%
Vitamin K 40.3µg 2.5µg 32%
Selenium 0.2µg 14.3µg 26%
Fats 0.52g 13.7g 20%
Vitamin B2 0.025mg 0.241mg 17%
Carbs 14.66g 57.9g 14%
Vitamin B3 0.341mg 2.185mg 12%
Monounsaturated fat 0.047g 4.57g 11%
Calcium 34mg 128mg 9%
Vitamin E 1.46mg 0.1mg 9%
Calories 61kcal 228kcal 8%
Fructose 4.35g 5%
Vitamin B1 0.027mg 0.078mg 4%
Vitamin B6 0.063mg 0.118mg 4%
Folate 25µg 32µg 2%
Vitamin B5 0.183mg 0.254mg 1%
Choline 7.8mg 12mg 1%
Sodium 3mg 21mg 1%
Polyunsaturated fat 0.287g 0.44g 1%
Net carbs 11.66g 20.9g N/A
Sugar 8.99g 1.75g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.015mg 0.293mg 0%
Threonine 0.047mg 0.776mg 0%
Isoleucine 0.051mg 0.76mg 0%
Leucine 0.066mg 1.189mg 0%
Lysine 0.061mg 0.983mg 0%
Methionine 0.024mg 0.202mg 0%
Phenylalanine 0.044mg 0.941mg 0%
Valine 0.057mg 1.177mg 0%
Histidine 0.027mg 0.339mg 0%

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2669%
Contains more ProteinProtein +1619.3%
Contains more FatsFats +2534.6%
Contains more CarbsCarbs +295%
Contains more OtherOther +850.8%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +9623.4%
Contains more Poly. FatPolyunsaturated fat +53.3%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.