Kiwi vs. Crackers — In-Depth Nutrition Comparison
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What are the differences between kiwi and crackers?
- Kiwi is higher in vitamin C; however, crackers are richer in iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, vitamin K, and manganese.
- Kiwi's daily need coverage for vitamin C is 103% more.
- Kiwi has less saturated fat.
We used Kiwifruit, green, raw and Crackers, standard snack-type, regular types in this article.
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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 PotassiumPotassium | +164.4% |
| Contains more CopperCopper | +25% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +252.9% |
| Contains more IronIron | +1200% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +629.4% |
| Contains more ManganeseManganese | +401% |
| Contains more SeleniumSelenium | +3250% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +107.5% |
| Contains more Vitamin B1Vitamin B1 | +1440.7% |
| Contains more Vitamin B2Vitamin B2 | +1724% |
| Contains more Vitamin B3Vitamin B3 | +1176.2% |
| Contains more Vitamin B5Vitamin B5 | +127.9% |
| Contains more Vitamin KVitamin K | +72% |
| Contains more FolateFolate | +268% |
| Contains more CholineCholine | +23.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2545.5% |
| Contains more ProteinProtein | +482.5% |
| Contains more FatsFats | +4982.7% |
| Contains more CarbsCarbs | +318.1% |
| Contains more OtherOther | +308.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +13842.6% |
| Contains more Poly. FatPolyunsaturated fat | +4477.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +774.5% |
| Contains more FructoseFructose | +1400% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4533.3% |
| Contains more MaltoseMaltose | +152.6% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Polyunsaturated fat | 0.287g | 13.137g | 86% |
| Iron | 0.31mg | 4.03mg | 47% |
| Fats | 0.52g | 26.43g | 40% |
| Vitamin B2 | 0.025mg | 0.456mg | 33% |
| Vitamin B1 | 0.027mg | 0.416mg | 32% |
| Phosphorus | 34mg | 248mg | 31% |
| Sodium | 3mg | 726mg | 31% |
| Vitamin B3 | 0.341mg | 4.352mg | 25% |
| Saturated fat | 0.029g | 5.562g | 25% |
| Vitamin K | 40.3µg | 69.3µg | 24% |
| Calories | 61kcal | 510kcal | 22% |
| Starch | 0g | 49.69g | 20% |
| Folate | 25µg | 92µg | 17% |
| Manganese | 0.098mg | 0.491mg | 17% |
| Monounsaturated fat | 0.047g | 6.553g | 16% |
| Carbs | 14.66g | 61.3g | 16% |
| Selenium | 0.2µg | 6.7µg | 12% |
| Protein | 1.14g | 6.64g | 11% |
| Vitamin E | 1.46mg | 3.03mg | 10% |
| Calcium | 34mg | 120mg | 9% |
| Potassium | 312mg | 118mg | 6% |
| Fructose | 4.35g | 0.29g | 5% |
| Vitamin B5 | 0.183mg | 0.417mg | 5% |
| Zinc | 0.14mg | 0.49mg | 3% |
| Copper | 0.13mg | 0.104mg | 3% |
| Fiber | 3g | 2.3g | 3% |
| Net carbs | 11.66g | 59g | N/A |
| Magnesium | 17mg | 18mg | 0% |
| Sugar | 8.99g | 8.18g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B6 | 0.063mg | 0.063mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Choline | 7.8mg | 9.6mg | 0% |
| Tryptophan | 0.015mg | 0.084mg | 0% |
| Threonine | 0.047mg | 0.193mg | 0% |
| Isoleucine | 0.051mg | 0.246mg | 0% |
| Leucine | 0.066mg | 0.471mg | 0% |
| Lysine | 0.061mg | 0.103mg | 0% |
| Methionine | 0.024mg | 0.112mg | 0% |
| Phenylalanine | 0.044mg | 0.331mg | 0% |
| Valine | 0.057mg | 0.294mg | 0% |
| Histidine | 0.027mg | 0.145mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
14%
56%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 723mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 5.533g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 5)
Which food is cheaper?
Kiwi is cheaper (difference - $1.9)
Which food is lower in Sugar?
Crackers is lower in Sugar (difference - 0.81g)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)