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Kiwi vs. Croissant — In-Depth Nutrition Comparison

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What are the differences between kiwi and croissant?

  • Kiwi is higher in vitamin C and vitamin K; however, croissant is richer in selenium, vitamin B1, iron, vitamin B2, and folate.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Croissant contains 22 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while croissant contains 1.8µg.
  • Kiwi has less sodium.

We used Kiwifruit, green, raw and Croissants, butter types in this article.

Infographic

Kiwi vs Croissant 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
3
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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more PotassiumPotassium +164.4%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -99.4%
Contains more IronIron +554.8%
Contains more ZincZinc +435.7%
Contains more PhosphorusPhosphorus +208.8%
Contains more ManganeseManganese +236.7%
Contains more SeleniumSelenium +11250%
~equal in Magnesium ~16mg
~equal in Calcium ~37mg

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% 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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin EVitamin E +73.8%
Contains more Vitamin KVitamin K +2138.9%
Contains more Vitamin AVitamin A +5050%
Contains more Vitamin B1Vitamin B1 +1337%
Contains more Vitamin B2Vitamin B2 +864%
Contains more Vitamin B3Vitamin B3 +541.6%
Contains more Vitamin B5Vitamin B5 +370.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +252%
Contains more CholineCholine +397.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.058mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +258.1%
Contains more ProteinProtein +619.3%
Contains more FatsFats +3938.5%
Contains more CarbsCarbs +212.4%
Contains more OtherOther +195.1%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +11655.3%
Contains more Poly. FatPolyunsaturated fat +281.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Croissant DV% diff.
Vitamin C 92.7mg 0.2mg 103%
Saturated fat 0.029g 11.659g 53%
Selenium 0.2µg 22.7µg 41%
Fats 0.52g 21g 32%
Vitamin K 40.3µg 1.8µg 32%
Vitamin B1 0.027mg 0.388mg 30%
Cholesterol 0mg 67mg 22%
Vitamin A 4µg 206µg 22%
Iron 0.31mg 2.03mg 22%
Sodium 3mg 467mg 20%
Calories 61kcal 406kcal 17%
Vitamin B2 0.025mg 0.241mg 17%
Folate 25µg 88µg 16%
Monounsaturated fat 0.047g 5.525g 14%
Protein 1.14g 8.2g 14%
Vitamin B5 0.183mg 0.861mg 14%
Vitamin B3 0.341mg 2.188mg 12%
Phosphorus 34mg 105mg 10%
Manganese 0.098mg 0.33mg 10%
Carbs 14.66g 45.8g 10%
Vitamin B12 0µg 0.16µg 7%
Copper 0.13mg 0.08mg 6%
Zinc 0.14mg 0.75mg 6%
Potassium 312mg 118mg 6%
Choline 7.8mg 38.8mg 6%
Fructose 4.35g 5%
Polyunsaturated fat 0.287g 1.094g 5%
Vitamin E 1.46mg 0.84mg 4%
Fiber 3g 2.6g 2%
Net carbs 11.66g 43.2g N/A
Magnesium 17mg 16mg 0%
Calcium 34mg 37mg 0%
Sugar 8.99g 11.26g N/A
Vitamin B6 0.063mg 0.058mg 0%
Tryptophan 0.015mg 0.099mg 0%
Threonine 0.047mg 0.284mg 0%
Isoleucine 0.051mg 0.365mg 0%
Leucine 0.066mg 0.623mg 0%
Lysine 0.061mg 0.329mg 0%
Methionine 0.024mg 0.175mg 0%
Phenylalanine 0.044mg 0.416mg 0%
Valine 0.057mg 0.41mg 0%
Histidine 0.027mg 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Croissant
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
35%
Croissant
Minerals Daily Need Coverage Score
14%
Kiwi
43%
Croissant

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 464mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 11.63g)
Which food is lower in glycemic index?
Croissant
Croissant is lower in glycemic index (difference - 2)
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $0.5)
Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.