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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, Selenium, Phosphorus, and Vitamin B6.
  • 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

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
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

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
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 309% 5.2% 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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1116.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +146%
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%
Contains more CholineCholine +10.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
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 OtherOther +19.6%
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Cornmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Cornmeal Opinion
Calories 61kcal 370kcal Cornmeal
Protein 1.14g 7.11g Cornmeal
Fats 0.52g 1.75g Cornmeal
Vitamin C 92.7mg 0mg Kiwi
Net carbs 11.66g 75.55g Cornmeal
Carbs 14.66g 79.45g Cornmeal
Magnesium 17mg 32mg Cornmeal
Calcium 34mg 3mg Kiwi
Potassium 312mg 142mg Kiwi
Iron 0.31mg 4.36mg Cornmeal
Sugar 8.99g 1.61g Cornmeal
Fiber 3g 3.9g Cornmeal
Copper 0.13mg 0.076mg Kiwi
Zinc 0.14mg 0.66mg Cornmeal
Starch 0g 73.3g Cornmeal
Phosphorus 34mg 99mg Cornmeal
Sodium 3mg 7mg Kiwi
Vitamin A 87IU 214IU Cornmeal
Vitamin A 4µg 11µg Cornmeal
Vitamin E 1.46mg 0.12mg Kiwi
Manganese 0.098mg 0.174mg Cornmeal
Selenium 0.2µg 10.5µg Cornmeal
Vitamin B1 0.027mg 0.551mg Cornmeal
Vitamin B2 0.025mg 0.382mg Cornmeal
Vitamin B3 0.341mg 4.968mg Cornmeal
Vitamin B5 0.183mg 0.24mg Cornmeal
Vitamin B6 0.063mg 0.182mg Cornmeal
Vitamin K 40.3µg 0µg Kiwi
Folate 25µg 209µg Cornmeal
Choline 7.8mg 8.6mg Cornmeal
Saturated Fat 0.029g 0.22g Kiwi
Monounsaturated Fat 0.047g 0.39g Cornmeal
Polyunsaturated fat 0.287g 0.828g Cornmeal
Tryptophan 0.015mg 0.038mg Cornmeal
Threonine 0.047mg 0.172mg Cornmeal
Isoleucine 0.051mg 0.242mg Cornmeal
Leucine 0.066mg 1.006mg Cornmeal
Lysine 0.061mg 0.105mg Cornmeal
Methionine 0.024mg 0.162mg Cornmeal
Phenylalanine 0.044mg 0.366mg Cornmeal
Valine 0.057mg 0.337mg Cornmeal
Histidine 0.027mg 0.172mg Cornmeal
Fructose 4.35g 0.17g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwi
42%
Cornmeal
Minerals Daily Need Coverage Score
14%
Kiwi
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 10)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 7.38g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.