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  6. Kiwi vs. Cookie dough

Kiwi vs. Cookie dough — In-Depth Nutrition Comparison

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Significant differences between kiwi and cookie dough

  • Kiwi has more vitamin C; however, cookie dough is richer in manganese, iron, vitamin B1, selenium, phosphorus, vitamin B3, and vitamin B2.
  • Kiwi covers your daily vitamin C needs 103% more than cookie dough.
  • Kiwi contains less sodium.

Specific food types used in this comparison are Kiwifruit, green, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Kiwi vs Cookie dough 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
3
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more PotassiumPotassium +112.2%
Contains more CopperCopper +18.2%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +64.7%
Contains more IronIron +590.3%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +205.9%
Contains more ManganeseManganese +680.6%
Contains more SeleniumSelenium +4450%
~equal in Calcium ~31mg

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +492%
Contains more Vitamin B3Vitamin B3 +446.9%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
~equal in Vitamin A ~4µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kiwi Cookie dough DV% diff.
Vitamin C 92.7mg 0mg 103%
Vitamin K 40.3µg 34%
Manganese 0.098mg 0.765mg 29%
Fats 0.52g 18.9g 28%
Monounsaturated fat 0.047g 10.531g 26%
Iron 0.31mg 2.14mg 23%
Saturated fat 0.029g 4.751g 21%
Calories 61kcal 424kcal 18%
Vitamin B1 0.027mg 0.234mg 17%
Selenium 0.2µg 9.1µg 16%
Carbs 14.66g 59.1g 15%
Polyunsaturated fat 0.287g 2.592g 15%
Sodium 3mg 294mg 13%
Vitamin E 1.46mg 10%
Vitamin B3 0.341mg 1.865mg 10%
Phosphorus 34mg 104mg 10%
Protein 1.14g 5.4g 9%
Vitamin B2 0.025mg 0.148mg 9%
Cholesterol 0mg 24mg 8%
Fructose 4.35g 5%
Potassium 312mg 147mg 5%
Zinc 0.14mg 0.64mg 5%
Vitamin B5 0.183mg 0.372mg 4%
Folate 25µg 35µg 3%
Magnesium 17mg 28mg 3%
Copper 0.13mg 0.11mg 2%
Fiber 3g 2.5g 2%
Vitamin B6 0.063mg 0.041mg 2%
Vitamin B12 0µg 0.04µg 2%
Choline 7.8mg 1%
Net carbs 11.66g 56.6g N/A
Calcium 34mg 31mg 0%
Sugar 8.99g N/A
Vitamin A 4µg 4µg 0%
Tryptophan 0.015mg 0.088mg 0%
Threonine 0.047mg 0.177mg 0%
Isoleucine 0.051mg 0.227mg 0%
Leucine 0.066mg 0.414mg 0%
Lysine 0.061mg 0.257mg 0%
Methionine 0.024mg 0.122mg 0%
Phenylalanine 0.044mg 0.278mg 0%
Valine 0.057mg 0.291mg 0%
Histidine 0.027mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g 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% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +442.9%
Contains more ProteinProtein +373.7%
Contains more FatsFats +3534.6%
Contains more CarbsCarbs +303.1%
Contains more OtherOther +113.1%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +22306.4%
Contains more Poly. FatPolyunsaturated fat +803.1%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.