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  6. Kiwi vs. Plantain raw

Kiwi vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between kiwi and plantain raw

  • Kiwi is higher in vitamin C, vitamin K, vitamin E, and copper, yet plantain raw is higher in vitamin A, vitamin B6, and potassium.
  • Kiwi covers your daily vitamin C needs 83% more than plantain raw.
  • Kiwi contains 58 times more vitamin K than plantain raw. While kiwi contains 40.3µg of vitamin K, plantain raw contains only 0.7µg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Kiwifruit, green, raw and Plantains, raw.

Infographic

Kiwi vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1033.3%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +117.6%
Contains more PotassiumPotassium +59.9%
Contains more IronIron +93.5%
Contains more SeleniumSelenium +650%
~equal in Zinc ~0.14mg
~equal in Phosphorus ~34mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +403.8%
Contains more Vitamin EVitamin E +942.9%
Contains more Vitamin KVitamin K +5657.1%
Contains more FolateFolate +13.6%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B2Vitamin B2 +116%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more CholineCholine +73.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Plantain raw DV% diff.
Vitamin C 92.7mg 18.4mg 83%
Vitamin K 40.3µg 0.7µg 33%
Vitamin B6 0.063mg 0.299mg 18%
Vitamin E 1.46mg 0.14mg 9%
Carbs 14.66g 31.89g 6%
Potassium 312mg 499mg 6%
Vitamin A 4µg 56µg 6%
Fructose 4.35g 5%
Copper 0.13mg 0.081mg 5%
Magnesium 17mg 37mg 5%
Manganese 0.098mg 4%
Iron 0.31mg 0.6mg 4%
Calories 61kcal 122kcal 3%
Fiber 3g 2.3g 3%
Calcium 34mg 3mg 3%
Vitamin B1 0.027mg 0.052mg 2%
Vitamin B5 0.183mg 0.26mg 2%
Selenium 0.2µg 1.5µg 2%
Vitamin B2 0.025mg 0.054mg 2%
Vitamin B3 0.341mg 0.686mg 2%
Polyunsaturated fat 0.287g 0.069g 1%
Saturated fat 0.029g 0.143g 1%
Folate 25µg 22µg 1%
Choline 7.8mg 13.5mg 1%
Protein 1.14g 1.3g 0%
Fats 0.52g 0.37g 0%
Net carbs 11.66g 29.59g N/A
Sugar 8.99g 15g N/A
Zinc 0.14mg 0.14mg 0%
Phosphorus 34mg 34mg 0%
Sodium 3mg 4mg 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.015mg 0.015mg 0%
Threonine 0.047mg 0.034mg 0%
Isoleucine 0.051mg 0.036mg 0%
Leucine 0.066mg 0.059mg 0%
Lysine 0.061mg 0.06mg 0%
Methionine 0.024mg 0.017mg 0%
Phenylalanine 0.044mg 0.044mg 0%
Valine 0.057mg 0.046mg 0%
Histidine 0.027mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more FatsFats +40.5%
Contains more WaterWater +27.3%
Contains more ProteinProtein +14%
Contains more CarbsCarbs +117.5%
Contains more OtherOther +90.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +315.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.