Kiwi vs. Plantain — In-Depth Nutrition Comparison
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What are the main differences between kiwi and plantains?
- Kiwi is richer in vitamin C, vitamin K, vitamin E, and copper, while plantains are higher in vitamin A and vitamin B6.
- Kiwi's daily need coverage for vitamin C is 91% higher.
- Plantains have 58 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while plantains have 0.7µg.
- Kiwi has a higher glycemic index (58) than plantains (37).
We used Kiwifruit, green, raw and Plantains, cooked types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +1600% |
| Contains more CopperCopper | +97% |
| Contains more PhosphorusPhosphorus | +21.4% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more PotassiumPotassium | +49% |
| Contains more IronIron | +87.1% |
| Contains more SeleniumSelenium | +600% |
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.
| Contains more Vitamin CVitamin C | +750.5% |
| Contains more Vitamin EVitamin E | +1023.1% |
| Contains more Vitamin KVitamin K | +5657.1% |
| Contains more Vitamin AVitamin A | +1025% |
| Contains more Vitamin B1Vitamin B1 | +70.4% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more Vitamin B3Vitamin B3 | +121.7% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
| Contains more Vitamin B6Vitamin B6 | +281% |
| Contains more CholineCholine | +62.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 10.9mg | 91% |
| Vitamin K | 40.3µg | 0.7µg | 33% |
| Vitamin B6 | 0.063mg | 0.24mg | 14% |
| Vitamin E | 1.46mg | 0.13mg | 9% |
| Copper | 0.13mg | 0.066mg | 7% |
| Fructose | 4.35g | 5% | |
| Carbs | 14.66g | 31.15g | 5% |
| Potassium | 312mg | 465mg | 5% |
| Vitamin A | 4µg | 45µg | 5% |
| Magnesium | 17mg | 32mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin B3 | 0.341mg | 0.756mg | 3% |
| Calories | 61kcal | 116kcal | 3% |
| Calcium | 34mg | 2mg | 3% |
| Fiber | 3g | 2.3g | 3% |
| Iron | 0.31mg | 0.58mg | 3% |
| Vitamin B1 | 0.027mg | 0.046mg | 2% |
| Polyunsaturated fat | 0.287g | 0.033g | 2% |
| Selenium | 0.2µg | 1.4µg | 2% |
| Vitamin B2 | 0.025mg | 0.052mg | 2% |
| Phosphorus | 34mg | 28mg | 1% |
| Fats | 0.52g | 0.18g | 1% |
| Choline | 7.8mg | 12.7mg | 1% |
| Vitamin B5 | 0.183mg | 0.233mg | 1% |
| Protein | 1.14g | 0.79g | 1% |
| Net carbs | 11.66g | 28.85g | N/A |
| Sugar | 8.99g | 14g | N/A |
| Zinc | 0.14mg | 0.13mg | 0% |
| Sodium | 3mg | 5mg | 0% |
| Folate | 25µg | 26µg | 0% |
| Saturated fat | 0.029g | 0.069g | 0% |
| Monounsaturated fat | 0.047g | 0.015g | 0% |
| Tryptophan | 0.015mg | 0.009mg | 0% |
| Threonine | 0.047mg | 0.021mg | 0% |
| Isoleucine | 0.051mg | 0.022mg | 0% |
| Leucine | 0.066mg | 0.036mg | 0% |
| Lysine | 0.061mg | 0.037mg | 0% |
| Methionine | 0.024mg | 0.01mg | 0% |
| Phenylalanine | 0.044mg | 0.027mg | 0% |
| Valine | 0.057mg | 0.028mg | 0% |
| Histidine | 0.027mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.3% |
| Contains more FatsFats | +188.9% |
| Contains more WaterWater | +23.4% |
| Contains more CarbsCarbs | +112.5% |
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Mono. FatMonounsaturated fat | +213.3% |
| Contains more Poly. FatPolyunsaturated fat | +769.7% |
