Kiwi vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between kiwi and graham cracker
- Kiwi has more vitamin C and vitamin K, while graham cracker has more iron, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B1, and folate.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Graham cracker contains 3 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while graham cracker contains 14.3µg.
- The amount of sodium in kiwi is lower.
- Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Kiwifruit, green, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 | +83.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more MagnesiumMagnesium | +135.3% |
| Contains more CalciumCalcium | +126.5% |
| Contains more IronIron | +1119.4% |
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +585.7% |
| Contains more PhosphorusPhosphorus | +444.1% |
| Contains more ManganeseManganese | +939.8% |
| Contains more SeleniumSelenium | +3050% |
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 KVitamin K | +181.8% |
| Contains more CholineCholine | +32.2% |
| Contains more Vitamin B1Vitamin B1 | +881.5% |
| Contains more Vitamin B2Vitamin B2 | +1168% |
| Contains more Vitamin B3Vitamin B3 | +1201.8% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +147.6% |
| Contains more FolateFolate | +264% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Iron | 0.31mg | 3.78mg | 43% |
| Manganese | 0.098mg | 1.019mg | 40% |
| Polyunsaturated fat | 0.287g | 5.388g | 34% |
| Vitamin B3 | 0.341mg | 4.439mg | 26% |
| Vitamin K | 40.3µg | 14.3µg | 22% |
| Vitamin B2 | 0.025mg | 0.317mg | 22% |
| Phosphorus | 34mg | 185mg | 22% |
| Carbs | 14.66g | 77.66g | 21% |
| Vitamin B1 | 0.027mg | 0.265mg | 20% |
| Sodium | 3mg | 459mg | 20% |
| Starch | 0g | 46.56g | 19% |
| Calories | 61kcal | 430kcal | 18% |
| Folate | 25µg | 91µg | 17% |
| Fats | 0.52g | 10.6g | 16% |
| Selenium | 0.2µg | 6.3µg | 11% |
| Protein | 1.14g | 6.69g | 11% |
| Zinc | 0.14mg | 0.96mg | 7% |
| Vitamin B6 | 0.063mg | 0.156mg | 7% |
| Saturated fat | 0.029g | 1.633g | 7% |
| Monounsaturated fat | 0.047g | 2.509g | 6% |
| Magnesium | 17mg | 40mg | 5% |
| Vitamin B5 | 0.183mg | 0.42mg | 5% |
| Potassium | 312mg | 170mg | 4% |
| Fructose | 4.35g | 0.99g | 4% |
| Copper | 0.13mg | 0.17mg | 4% |
| Calcium | 34mg | 77mg | 4% |
| Fiber | 3g | 3.4g | 2% |
| Net carbs | 11.66g | 74.26g | N/A |
| Sugar | 8.99g | 24.85g | N/A |
| Vitamin E | 1.46mg | 1.51mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Choline | 7.8mg | 5.9mg | 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2350.4% |
| Contains more ProteinProtein | +486.8% |
| Contains more FatsFats | +1938.5% |
| Contains more CarbsCarbs | +429.7% |
| Contains more OtherOther | +172.1% |
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +5238.3% |
| Contains more Poly. FatPolyunsaturated fat | +1777.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +295.2% |
| Contains more FructoseFructose | +339.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +15113.3% |
~equal in
Lactose
~0g
