Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwi vs. Egg white — In-Depth Nutrition Comparison

Compare

Important differences between kiwi and egg whites

  • Kiwi has more vitamin C, vitamin K, fiber, copper, vitamin E, and folate; however, egg whites have more selenium and vitamin B2.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi is lower in sodium.
  • Kiwi has a higher glycemic index than egg whites.

The food varieties used in the comparison are Kiwifruit, green, raw and Egg, white, raw, fresh.

Infographic

Kiwi vs Egg white 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
9
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +287.5%
Contains more CopperCopper +465.2%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +790.9%
Contains more SeleniumSelenium +9900%

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
9
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B6Vitamin B6 +1160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +525%
Contains more CholineCholine +609.1%
Contains more Vitamin B2Vitamin B2 +1656%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +205.9%
Contains more CarbsCarbs +1908.2%
Contains more ProteinProtein +856.1%
~equal in Water ~87.57g
~equal in Other ~0.63g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
5
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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +114.3%
Contains more GlucoseGlucose +1108.8%
Contains more FructoseFructose +6114.3%
Contains more MaltoseMaltose +171.4%
Contains more GalactoseGalactose +142.9%
Contains more LactoseLactose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Egg white DV% diff.
Vitamin C 92.7mg 0mg 103%
Selenium 0.2µg 20µg 36%
Vitamin K 40.3µg 0µg 34%
Vitamin B2 0.025mg 0.439mg 32%
Protein 1.14g 10.9g 20%
Fiber 3g 0g 12%
Copper 0.13mg 0.023mg 12%
Vitamin E 1.46mg 0mg 10%
Sodium 3mg 166mg 7%
Folate 25µg 4µg 5%
Fructose 4.35g 0.07g 5%
Carbs 14.66g 0.73g 5%
Potassium 312mg 163mg 4%
Manganese 0.098mg 0.011mg 4%
Vitamin B6 0.063mg 0.005mg 4%
Vitamin B12 0µg 0.09µg 4%
Phosphorus 34mg 15mg 3%
Calcium 34mg 7mg 3%
Iron 0.31mg 0.08mg 3%
Polyunsaturated fat 0.287g 0g 2%
Vitamin B1 0.027mg 0.004mg 2%
Fats 0.52g 0.17g 1%
Zinc 0.14mg 0.03mg 1%
Magnesium 17mg 11mg 1%
Vitamin B3 0.341mg 0.105mg 1%
Choline 7.8mg 1.1mg 1%
Calories 61kcal 52kcal 0%
Net carbs 11.66g 0.73g N/A
Sugar 8.99g 0.71g N/A
Vitamin A 4µg 0µg 0%
Vitamin B5 0.183mg 0.19mg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.047g 0g 0%
Tryptophan 0.015mg 0.125mg 0%
Threonine 0.047mg 0.449mg 0%
Isoleucine 0.051mg 0.661mg 0%
Leucine 0.066mg 1.016mg 0%
Lysine 0.061mg 0.806mg 0%
Methionine 0.024mg 0.399mg 0%
Phenylalanine 0.044mg 0.686mg 0%
Valine 0.057mg 0.809mg 0%
Histidine 0.027mg 0.29mg 0%

Which food is preferable for your diet?

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

People also compare

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
10%
Egg white
Minerals Daily Need Coverage Score
14%
Kiwi
17%
Egg white

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 163mg)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.5)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 8.28g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 58)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.