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  6. Kiwifruit vs. Hamburger

Kiwifruit vs. Hamburger — In-Depth Nutrition Comparison

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How are Kiwifruit and Hamburger different?

  • Kiwifruit is richer in Vitamin C, while Hamburger is higher in Vitamin B12, Iron, Vitamin B3, Zinc, Vitamin B2, and Vitamin B1.
  • Kiwifruit covers your daily need of Vitamin C 103% more than Hamburger.
  • Kiwifruit is lower in Sodium.

Kiwifruit, green, raw and Fast foods, hamburger; double, regular, patty; plain types were used in this article.

Infographic

Kiwifruit vs Hamburger 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.
Kiwifruit
Kiwifruit
4
:
6
Hamburger
Hamburger
Contains more Potassium +38.1%
Contains less Sodium -99.3%
Contains more Copper +42.9%
Contains more Calcium +200%
Contains more Iron +829%
Contains more Magnesium +17.6%
Contains more Phosphorus +300%
Contains more Zinc +1950%
Contains more Manganese +121.4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Hamburger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Contains more Potassium +38.1%
Contains less Sodium -99.3%
Contains more Copper +42.9%
Contains more Calcium +200%
Contains more Iron +829%
Contains more Magnesium +17.6%
Contains more Phosphorus +300%
Contains more Zinc +1950%
Contains more Manganese +121.4%

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.
Kiwifruit
Kiwifruit
5
:
7
Hamburger
Hamburger
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +703.7%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +1473.3%
Contains more Vitamin B5 +69.4%
Contains more Vitamin B6 +222.2%
Contains more Folate +124%
Contains more Vitamin B12 +∞%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Hamburger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +703.7%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +1473.3%
Contains more Vitamin B5 +69.4%
Contains more Vitamin B6 +222.2%
Contains more Folate +124%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
4
Hamburger
Hamburger
Contains more Water +94.7%
Contains more Protein +1398.2%
Contains more Fats +2661.5%
Contains more Carbs +64.4%
Contains more Other +193.4%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Hamburger
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more Water +94.7%
Contains more Protein +1398.2%
Contains more Fats +2661.5%
Contains more Carbs +64.4%
Contains more Other +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
2
Hamburger
Hamburger
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +11591.5%
Contains more Polyunsaturated fat +32.4%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Hamburger
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +11591.5%
Contains more Polyunsaturated fat +32.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
3
Hamburger
Hamburger
Contains more Glucose +254.3%
Contains more Fructose +114.3%
Contains more Galactose +∞%
Contains more Sucrose +46.7%
Contains more Lactose +∞%
Contains more Maltose +215.8%
Kiwifruit
2% 46% 48% 2% 2%
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
Hamburger
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more Glucose +254.3%
Contains more Fructose +114.3%
Contains more Galactose +∞%
Contains more Sucrose +46.7%
Contains more Lactose +∞%
Contains more Maltose +215.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Hamburger
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Hamburger Opinion
Net carbs 11.66g 23.2g Hamburger
Protein 1.14g 17.08g Hamburger
Fats 0.52g 14.36g Hamburger
Carbs 14.66g 24.1g Hamburger
Calories 61kcal 295kcal Hamburger
Fructose 4.35g 2.03g Kiwifruit
Sugar 8.99g 4.15g Hamburger
Fiber 3g 0.9g Kiwifruit
Calcium 34mg 102mg Hamburger
Iron 0.31mg 2.88mg Hamburger
Magnesium 17mg 20mg Hamburger
Phosphorus 34mg 136mg Hamburger
Potassium 312mg 226mg Kiwifruit
Sodium 3mg 414mg Kiwifruit
Zinc 0.14mg 2.87mg Hamburger
Copper 0.13mg 0.091mg Kiwifruit
Manganese 0.098mg 0.217mg Hamburger
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.217mg Hamburger
Vitamin B2 0.025mg 0.25mg Hamburger
Vitamin B3 0.341mg 5.365mg Hamburger
Vitamin B5 0.183mg 0.31mg Hamburger
Vitamin B6 0.063mg 0.203mg Hamburger
Folate 25µg 56µg Hamburger
Vitamin B12 0µg 1.44µg Hamburger
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg 0.206mg Hamburger
Threonine 0.047mg 0.666mg Hamburger
Isoleucine 0.051mg 0.716mg Hamburger
Leucine 0.066mg 1.319mg Hamburger
Lysine 0.061mg 1.226mg Hamburger
Methionine 0.024mg 0.37mg Hamburger
Phenylalanine 0.044mg 0.677mg Hamburger
Valine 0.057mg 0.823mg Hamburger
Histidine 0.027mg 0.505mg Hamburger
Cholesterol 0mg 47mg Kiwifruit
Trans Fat 0g 0.814g Kiwifruit
Saturated Fat 0.029g 5.096g Kiwifruit
Monounsaturated Fat 0.047g 5.495g Hamburger
Polyunsaturated fat 0.287g 0.38g Hamburger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Hamburger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Kiwifruit
42%
Hamburger
Minerals Daily Need Coverage Score
14%
Kiwifruit
42%
Hamburger

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 411mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 5.067g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Hamburger
Hamburger is lower in Sugar (difference - 4.84g)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $0.5)
Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.