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Kiwi vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between kiwi and hash browns

  • Kiwi is richer in vitamin C and vitamin K, yet hash browns are richer in vitamin B6, vitamin B3, vitamin B1, phosphorus, and vitamin E.
  • Daily need coverage for vitamin C for kiwi is 97% higher.
  • Kiwi contains 4 times more vitamin K than hash browns. Kiwi contains 40.3µg of vitamin K, while hash browns contain 9.9µg.
  • Kiwi contains less saturated fat.

Food types used in this article are Kiwifruit, green, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Kiwi vs Hash browns 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
3
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more CalciumCalcium +78.9%
Contains more CopperCopper +30%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +93.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +61.2%
Contains more SeleniumSelenium +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
4
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +1616.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +108.3%
Contains more Vitamin EVitamin E +79.5%
Contains more Vitamin B1Vitamin B1 +407.4%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +439%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +195.2%
Contains more CholineCholine +128.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +68.6%
Contains more ProteinProtein +126.3%
Contains more FatsFats +3176.9%
Contains more CarbsCarbs +97%
Contains more OtherOther +265.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +16553.2%
Contains more Poly. FatPolyunsaturated fat +1873.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
5
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
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1225.8%
Contains more FructoseFructose +1712.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Hash browns DV% diff.
Vitamin C 92.7mg 5.4mg 97%
Polyunsaturated fat 0.287g 5.665g 36%
Fats 0.52g 17.04g 25%
Vitamin K 40.3µg 9.9µg 25%
Sodium 3mg 566mg 24%
Monounsaturated fat 0.047g 7.827g 19%
Calories 61kcal 272kcal 11%
Starch 0g 25.74g 11%
Saturated fat 0.029g 2.54g 11%
Vitamin B6 0.063mg 0.186mg 9%
Vitamin B1 0.027mg 0.137mg 9%
Phosphorus 34mg 98mg 9%
Vitamin B3 0.341mg 1.838mg 9%
Vitamin E 1.46mg 2.62mg 8%
Fructose 4.35g 0.24g 5%
Carbs 14.66g 28.88g 5%
Iron 0.31mg 0.6mg 4%
Vitamin B5 0.183mg 0.38mg 4%
Copper 0.13mg 0.1mg 3%
Manganese 0.098mg 0.158mg 3%
Folate 25µg 12µg 3%
Protein 1.14g 2.58g 3%
Zinc 0.14mg 0.36mg 2%
Calcium 34mg 19mg 2%
Choline 7.8mg 17.8mg 2%
Magnesium 17mg 21mg 1%
Potassium 312mg 355mg 1%
Fiber 3g 2.7g 1%
Vitamin B2 0.025mg 0.038mg 1%
Net carbs 11.66g 26.18g N/A
Sugar 8.99g 0.56g N/A
Vitamin A 4µg 0µg 0%
Selenium 0.2µg 0.4µg 0%
Trans fat 0g 0.056g N/A
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 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwi
20%
Hash browns
Minerals Daily Need Coverage Score
14%
Kiwi
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 2.511g)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 8.43g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 2)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.5)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.