Kiwi vs. Fruit salad — In-Depth Nutrition Comparison
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Differences between kiwi and fruit salad
- Kiwi has more vitamin C, copper, fiber, potassium, and folate, while fruit salad has more vitamin A.
- Kiwi's daily need coverage for vitamin C is 99% higher.
- Fruit salad contains 8 times less folate than kiwi. Kiwi contains 25µg of folate, while fruit salad contains 3µg.
The food types used in this comparison are Kiwifruit, green, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
Infographic
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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 MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +209.1% |
| Contains more PotassiumPotassium | +169% |
| Contains more IronIron | +24% |
| Contains more CopperCopper | +160% |
| Contains more PhosphorusPhosphorus | +142.9% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ManganeseManganese | +54.1% |
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 | +2709.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +145.5% |
| Contains more Vitamin B2Vitamin B2 | +78.6% |
| Contains more Vitamin B5Vitamin B5 | +245.3% |
| Contains more Vitamin B6Vitamin B6 | +133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +733.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +123.5% |
| Contains more FatsFats | +1633.3% |
| Contains more CarbsCarbs | +12.3% |
| Contains more OtherOther | +134.6% |
~equal in
Water
~86.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +840% |
| Contains more Poly. FatPolyunsaturated fat | +2509.1% |
| Contains less Sat. FatSaturated fat | -86.2% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 3.3mg | 99% |
| Vitamin K | 40.3µg | 34% | |
| Vitamin E | 1.46mg | 10% | |
| Copper | 0.13mg | 0.05mg | 9% |
| Fiber | 3g | 1g | 8% |
| Potassium | 312mg | 116mg | 6% |
| Folate | 25µg | 3µg | 6% |
| Fructose | 4.35g | 5% | |
| Vitamin B6 | 0.063mg | 0.027mg | 3% |
| Vitamin B5 | 0.183mg | 0.053mg | 3% |
| Phosphorus | 34mg | 14mg | 3% |
| Vitamin A | 4µg | 30µg | 3% |
| Calcium | 34mg | 11mg | 2% |
| Magnesium | 17mg | 8mg | 2% |
| Polyunsaturated fat | 0.287g | 0.011g | 2% |
| Manganese | 0.098mg | 0.151mg | 2% |
| Protein | 1.14g | 0.51g | 1% |
| Choline | 7.8mg | 1% | |
| Vitamin B2 | 0.025mg | 0.014mg | 1% |
| Calories | 61kcal | 50kcal | 1% |
| Vitamin B1 | 0.027mg | 0.011mg | 1% |
| Iron | 0.31mg | 0.25mg | 1% |
| Carbs | 14.66g | 13.05g | 1% |
| Fats | 0.52g | 0.03g | 1% |
| Net carbs | 11.66g | 12.05g | N/A |
| Sugar | 8.99g | N/A | |
| Zinc | 0.14mg | 0.14mg | 0% |
| Sodium | 3mg | 5mg | 0% |
| Selenium | 0.2µg | 0% | |
| Vitamin B3 | 0.341mg | 0.356mg | 0% |
| Saturated fat | 0.029g | 0.004g | 0% |
| Monounsaturated fat | 0.047g | 0.005g | 0% |
| 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% |
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%
3%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Fruit salad is lower in glycemic index (difference - 4)
Which food is cheaper?
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)