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Kiwi vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between kiwi and cornmeal

  • Kiwi has more vitamin C and vitamin K; however, cornmeal is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, carbs, selenium, and protein.
  • Kiwi covers your daily vitamin C needs 103% more than cornmeal.

Specific food types used in this comparison are Kiwifruit, green, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Kiwi vs Cornmeal infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +119.7%
Contains more CopperCopper +71.1%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +88.2%
Contains more IronIron +1306.5%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +191.2%
Contains more ManganeseManganese +77.6%
Contains more SeleniumSelenium +5150%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Kiwi
Kiwi
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1116.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin B1Vitamin B1 +1940.7%
Contains more Vitamin B2Vitamin B2 +1428%
Contains more Vitamin B3Vitamin B3 +1356.9%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more FolateFolate +736%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Cornmeal DV% diff.
Vitamin C 92.7mg 0mg 103%
Iron 0.31mg 4.36mg 51%
Folate 25µg 209µg 46%
Vitamin B1 0.027mg 0.551mg 44%
Vitamin K 40.3µg 0µg 34%
Starch 0g 73.3g 30%
Vitamin B3 0.341mg 4.968mg 29%
Vitamin B2 0.025mg 0.382mg 27%
Carbs 14.66g 79.45g 22%
Selenium 0.2µg 10.5µg 19%
Calories 61kcal 370kcal 15%
Protein 1.14g 7.11g 12%
Phosphorus 34mg 99mg 9%
Vitamin E 1.46mg 0.12mg 9%
Vitamin B6 0.063mg 0.182mg 9%
Copper 0.13mg 0.076mg 6%
Potassium 312mg 142mg 5%
Zinc 0.14mg 0.66mg 5%
Fructose 4.35g 0.17g 5%
Magnesium 17mg 32mg 4%
Fiber 3g 3.9g 4%
Polyunsaturated fat 0.287g 0.828g 4%
Calcium 34mg 3mg 3%
Manganese 0.098mg 0.174mg 3%
Fats 0.52g 1.75g 2%
Vitamin A 4µg 11µg 1%
Vitamin B5 0.183mg 0.24mg 1%
Saturated fat 0.029g 0.22g 1%
Monounsaturated fat 0.047g 0.39g 1%
Protein per 100 calories 1.9g 1.9g N/A
Calories per 10 g protein 535kcal 520kcal N/A
Weight per 100 calories 164g 27g N/A
Net carbs 11.66g 75.55g N/A
Sugar 8.99g 1.61g N/A
Sodium 3mg 7mg 0%
Choline 7.8mg 8.6mg 0%
Tryptophan 0.015mg 0.038mg 0%
Threonine 0.047mg 0.172mg 0%
Isoleucine 0.051mg 0.242mg 0%
Leucine 0.066mg 1.006mg 0%
Lysine 0.061mg 0.105mg 0%
Methionine 0.024mg 0.162mg 0%
Phenylalanine 0.044mg 0.366mg 0%
Valine 0.057mg 0.337mg 0%
Histidine 0.027mg 0.172mg 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +643%
Contains more ProteinProtein +523.7%
Contains more FatsFats +236.5%
Contains more CarbsCarbs +442%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +729.8%
Contains more Poly. FatPolyunsaturated fat +188.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
3
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more GlucoseGlucose +633.9%
Contains more FructoseFructose +2458.8%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +353.3%
~equal in Lactose ~0g
~equal in Maltose ~0.19g

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.