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  6. Kiwi vs. Heart of palm

Kiwi vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between kiwi and heart of palm

  • Kiwi has more vitamin C, vitamin K, and vitamin E; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Kiwi covers your daily vitamin C needs 94% more than heart of palm.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Kiwifruit, green, raw and Hearts of palm, raw.

Infographic

Kiwi vs Heart of palm 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
4
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +88.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +478.8%
Contains more IronIron +445.2%
Contains more CopperCopper +395.4%
Contains more ZincZinc +2564.3%
Contains more PhosphorusPhosphorus +311.8%
Contains more SeleniumSelenium +250%

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
6
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +1058.8%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +192%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +163.9%
Contains more Vitamin B6Vitamin B6 +1185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Kiwi Heart of palm DV% diff.
Vitamin C 92.7mg 8mg 94%
Vitamin B6 0.063mg 0.81mg 57%
Copper 0.13mg 0.644mg 57%
Potassium 312mg 1806mg 44%
Vitamin K 40.3µg 0µg 34%
Zinc 0.14mg 3.73mg 33%
Iron 0.31mg 1.69mg 17%
Phosphorus 34mg 140mg 15%
Vitamin B2 0.025mg 0.18mg 12%
Fiber 3g 1.5g 6%
Vitamin E 1.46mg 0.5mg 6%
Fructose 4.35g 5%
Carbs 14.66g 25.61g 4%
Vitamin B5 0.183mg 4%
Manganese 0.098mg 4%
Vitamin B3 0.341mg 0.9mg 3%
Protein 1.14g 2.7g 3%
Calories 61kcal 115kcal 3%
Vitamin B1 0.027mg 0.05mg 2%
Calcium 34mg 18mg 2%
Magnesium 17mg 10mg 2%
Selenium 0.2µg 0.7µg 1%
Polyunsaturated fat 0.287g 0.089g 1%
Choline 7.8mg 0mg 1%
Fats 0.52g 0.2g 0%
Net carbs 11.66g 24.11g N/A
Sugar 8.99g 17.16g N/A
Sodium 3mg 14mg 0%
Vitamin A 4µg 3µg 0%
Folate 25µg 24µg 0%
Saturated fat 0.029g 0.046g 0%
Monounsaturated fat 0.047g 0.005g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +160%
Contains more WaterWater +19.5%
Contains more ProteinProtein +136.8%
Contains more CarbsCarbs +74.7%
Contains more OtherOther +226.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +222.5%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.