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  6. Kiwi vs. Grape seed oil

Kiwi vs. Grape seed oil — In-Depth Nutrition Comparison

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A recap on differences between kiwi and grape seed oil

  • Kiwi is higher in vitamin C, fiber, potassium, and folate, yet grape seed oil is higher in vitamin E and monounsaturated fat.
  • Grape seed oil covers your daily vitamin E needs 182% more than kiwi.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of grape seed oil is lower.

Food varieties used in this article are Kiwifruit, green, raw and Oil, grapeseed.

Infographic

Kiwi vs Grape seed oil 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
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
Kiwi
10
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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1872.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Grape seed oil DV% diff.
Polyunsaturated fat 0.287g 69.9g 464%
Vitamin E 1.46mg 28.8mg 182%
Fats 0.52g 100g 153%
Vitamin C 92.7mg 0mg 103%
Saturated fat 0.029g 9.6g 44%
Calories 61kcal 884kcal 41%
Monounsaturated fat 0.047g 16.1g 40%
Vitamin K 40.3µg 34%
Copper 0.13mg 14%
Fiber 3g 0g 12%
Potassium 312mg 0mg 9%
Folate 25µg 0µg 6%
Vitamin B6 0.063mg 0mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 0mg 5%
Carbs 14.66g 0g 5%
Vitamin B5 0.183mg 0mg 4%
Magnesium 17mg 0mg 4%
Manganese 0.098mg 4%
Iron 0.31mg 0mg 4%
Calcium 34mg 0mg 3%
Vitamin B1 0.027mg 0mg 2%
Vitamin B3 0.341mg 0mg 2%
Vitamin B2 0.025mg 0mg 2%
Protein 1.14g 0g 2%
Zinc 0.14mg 0mg 1%
Choline 7.8mg 1%
Net carbs 11.66g 0g N/A
Sugar 8.99g 0g N/A
Sodium 3mg 0mg 0%
Vitamin A 4µg 0µg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.015mg 0mg 0%
Threonine 0.047mg 0mg 0%
Isoleucine 0.051mg 0mg 0%
Leucine 0.066mg 0mg 0%
Lysine 0.061mg 0mg 0%
Methionine 0.024mg 0mg 0%
Phenylalanine 0.044mg 0mg 0%
Valine 0.057mg 0mg 0%
Histidine 0.027mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19130.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +34155.3%
Contains more Poly. FatPolyunsaturated fat +24255.4%

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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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.