Kiwi vs. French fries — In-Depth Nutrition Comparison

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What are the main differences between kiwi and french fries?

Kiwi is richer in vitamin C and vitamin K, while french fries are higher in vitamin B6, vitamin B3, phosphorus, vitamin B1, vitamin B5, and potassium.
Kiwi's daily need coverage for vitamin C is 98% higher.
French fries have 4 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while french fries have 11.2µg.
Kiwi is lower in sodium.
French fries have a higher glycemic index (70) than kiwi (58).

We used Kiwifruit, green, raw and Fast foods, potato, french fried in vegetable oil types in this comparison.

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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.

Kiwi

French fries

Contains more CalciumCalcium	+88.9%
Contains less SodiumSodium	-98.6%

Contains more MagnesiumMagnesium	+105.9%
Contains more PotassiumPotassium	+85.6%
Contains more IronIron	+161.3%
Contains more ZincZinc	+257.1%
Contains more PhosphorusPhosphorus	+267.6%
Contains more ManganeseManganese	+152%
Contains more SeleniumSelenium	+350%

~equal in Copper ~0.124mg

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

French fries

Contains more Vitamin CVitamin C	+1872.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+259.8%

Contains more Vitamin EVitamin E	+14.4%
Contains more Vitamin B1Vitamin B1	+529.6%
Contains more Vitamin B2Vitamin B2	+56%
Contains more Vitamin B3Vitamin B3	+780.9%
Contains more Vitamin B5Vitamin B5	+216.9%
Contains more Vitamin B6Vitamin B6	+490.5%
Contains more FolateFolate	+20%
Contains more CholineCholine	+371.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	92.7mg	4.7mg	98%
Polyunsaturated fat	0.287g	5.398g	34%
Vitamin K	40.3µg	11.2µg	24%
Vitamin B6	0.063mg	0.372mg	24%
Fats	0.52g	14.73g	22%
Vitamin B3	0.341mg	3.004mg	17%
Monounsaturated fat	0.047g	5.969g	15%
Calories	61kcal	312kcal	13%
Phosphorus	34mg	125mg	13%
Vitamin B1	0.027mg	0.17mg	12%
Saturated fat	0.029g	2.336g	10%
Carbs	14.66g	41.44g	9%
Sodium	3mg	210mg	9%
Vitamin B5	0.183mg	0.58mg	8%
Potassium	312mg	579mg	8%
Manganese	0.098mg	0.247mg	6%
Iron	0.31mg	0.81mg	6%
Protein	1.14g	3.43g	5%
Fructose	4.35g		5%
Choline	7.8mg	36.8mg	5%
Magnesium	17mg	35mg	4%
Zinc	0.14mg	0.5mg	3%
Fiber	3g	3.8g	3%
Calcium	34mg	18mg	2%
Selenium	0.2µg	0.9µg	1%
Folate	25µg	30µg	1%
Vitamin E	1.46mg	1.67mg	1%
Copper	0.13mg	0.124mg	1%
Vitamin B2	0.025mg	0.039mg	1%
Net carbs	11.66g	37.64g	N/A
Sugar	8.99g	0.3g	N/A
Vitamin A	4µg	0µg	0%
Trans fat	0g	0.06g	N/A
Tryptophan	0.015mg		0%
Threonine	0.047mg		0%
Isoleucine	0.051mg		0%
Leucine	0.066mg		0%
Lysine	0.061mg		0%
Methionine	0.024mg		0%
Phenylalanine	0.044mg		0%
Valine	0.057mg		0%
Histidine	0.027mg		0%
Omega-3 - ALA		0.407g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.029g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		4.898g	N/A