Kiwi vs. Gratin — In-Depth Nutrition Comparison
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Differences between kiwi and gratin
- Kiwi has more vitamin C, while gratin has more phosphorus, vitamin B6, calcium, and vitamin B2.
- Kiwi's daily need coverage for vitamin C is 92% higher.
- Gratin contains 2 times less fiber than kiwi. Kiwi contains 3g of fiber, while gratin contains 1.8g.
- The amount of sodium in kiwi is lower.
The food types used in this comparison are Kiwifruit, green, raw and Potatoes, au gratin, home-prepared from recipe using butter.
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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 less SodiumSodium | -99.3% |
| Contains more MagnesiumMagnesium | +17.6% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +26.9% |
| Contains more IronIron | +106.5% |
| Contains more CopperCopper | +23.1% |
| Contains more ZincZinc | +392.9% |
| Contains more PhosphorusPhosphorus | +232.4% |
| Contains more ManganeseManganese | +64.3% |
| Contains more SeleniumSelenium | +1250% |
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 | +836.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +127.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1500% |
| Contains more Vitamin B1Vitamin B1 | +137% |
| Contains more Vitamin B2Vitamin B2 | +364% |
| Contains more Vitamin B3Vitamin B3 | +191.2% |
| Contains more Vitamin B5Vitamin B5 | +111.5% |
| Contains more Vitamin B6Vitamin B6 | +176.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +30.1% |
| Contains more WaterWater | +12.3% |
| Contains more ProteinProtein | +343.9% |
| Contains more FatsFats | +1359.6% |
| Contains more OtherOther | +241% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +4472.3% |
~equal in
Polyunsaturated fat
~0.276g
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 9.9mg | 92% |
| Vitamin K | 40.3µg | 34% | |
| Saturated fat | 0.029g | 4.733g | 21% |
| Sodium | 3mg | 433mg | 19% |
| Phosphorus | 34mg | 113mg | 11% |
| Fats | 0.52g | 7.59g | 11% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin B6 | 0.063mg | 0.174mg | 9% |
| Calcium | 34mg | 119mg | 9% |
| Cholesterol | 0mg | 23mg | 8% |
| Protein | 1.14g | 5.06g | 8% |
| Vitamin B2 | 0.025mg | 0.116mg | 7% |
| Vitamin A | 4µg | 64µg | 7% |
| Fructose | 4.35g | 5% | |
| Zinc | 0.14mg | 0.69mg | 5% |
| Fiber | 3g | 1.8g | 5% |
| Monounsaturated fat | 0.047g | 2.149g | 5% |
| Selenium | 0.2µg | 2.7µg | 5% |
| Vitamin B3 | 0.341mg | 0.993mg | 4% |
| Vitamin B5 | 0.183mg | 0.387mg | 4% |
| Folate | 25µg | 11µg | 4% |
| Calories | 61kcal | 132kcal | 4% |
| Iron | 0.31mg | 0.64mg | 4% |
| Manganese | 0.098mg | 0.161mg | 3% |
| Copper | 0.13mg | 0.16mg | 3% |
| Vitamin B1 | 0.027mg | 0.064mg | 3% |
| Potassium | 312mg | 396mg | 2% |
| Magnesium | 17mg | 20mg | 1% |
| Choline | 7.8mg | 1% | |
| Carbs | 14.66g | 11.27g | 1% |
| Net carbs | 11.66g | 9.47g | N/A |
| Sugar | 8.99g | N/A | |
| Polyunsaturated fat | 0.287g | 0.276g | 0% |
| Tryptophan | 0.015mg | 0.07mg | 0% |
| Threonine | 0.047mg | 0.192mg | 0% |
| Isoleucine | 0.051mg | 0.284mg | 0% |
| Leucine | 0.066mg | 0.443mg | 0% |
| Lysine | 0.061mg | 0.381mg | 0% |
| Methionine | 0.024mg | 0.117mg | 0% |
| Phenylalanine | 0.044mg | 0.254mg | 0% |
| Valine | 0.057mg | 0.325mg | 0% |
| Histidine | 0.027mg | 0.151mg | 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%
14%
Minerals Daily Need Coverage Score
14%
32%
Comparison summary
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 430mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 4.704g)
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 58)
Which food is cheaper?
Gratin is cheaper (difference - $0.5)
Which food is richer in minerals?
Gratin is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.