Kiwi vs. Hummus — In-Depth Nutrition Comparison
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What are the main differences between kiwi and hummus?
- Kiwi is richer in vitamin C, while hummus is higher in copper, manganese, iron, phosphorus, zinc, folate, magnesium, and vitamin B1.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Kiwi is lower in sodium.
- Kiwi has a higher glycemic index (58) than hummus (6).
We used Kiwifruit, green, raw and Hummus, commercial types in this comparison.
Infographic
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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 more PotassiumPotassium | +36.8% |
| Contains less SodiumSodium | -99.2% |
| Contains more MagnesiumMagnesium | +317.6% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +305.4% |
| Contains more ZincZinc | +1207.1% |
| Contains more PhosphorusPhosphorus | +417.6% |
| Contains more ManganeseManganese | +688.8% |
| Contains more SeleniumSelenium | +1200% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +38.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +156% |
| Contains more Vitamin B3Vitamin B3 | +70.7% |
| Contains more Vitamin B6Vitamin B6 | +217.5% |
| Contains more FolateFolate | +232% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Copper | 0.13mg | 0.527mg | 44% |
| Vitamin K | 40.3µg | 34% | |
| Manganese | 0.098mg | 0.773mg | 29% |
| Iron | 0.31mg | 2.44mg | 27% |
| Polyunsaturated fat | 0.287g | 3.613g | 22% |
| Phosphorus | 34mg | 176mg | 20% |
| Sodium | 3mg | 379mg | 16% |
| Folate | 25µg | 83µg | 15% |
| Zinc | 0.14mg | 1.83mg | 15% |
| Protein | 1.14g | 7.9g | 14% |
| Fats | 0.52g | 9.6g | 14% |
| Magnesium | 17mg | 71mg | 13% |
| Vitamin B1 | 0.027mg | 0.18mg | 13% |
| Fiber | 3g | 6g | 12% |
| Vitamin B6 | 0.063mg | 0.2mg | 11% |
| Monounsaturated fat | 0.047g | 4.039g | 10% |
| Vitamin E | 1.46mg | 10% | |
| Saturated fat | 0.029g | 1.437g | 6% |
| Calories | 61kcal | 166kcal | 5% |
| Fructose | 4.35g | 5% | |
| Selenium | 0.2µg | 2.6µg | 4% |
| Vitamin B2 | 0.025mg | 0.064mg | 3% |
| Vitamin B3 | 0.341mg | 0.582mg | 2% |
| Potassium | 312mg | 228mg | 2% |
| Vitamin B5 | 0.183mg | 0.132mg | 1% |
| Choline | 7.8mg | 1% | |
| Carbs | 14.66g | 14.29g | 0% |
| Net carbs | 11.66g | 8.29g | N/A |
| Calcium | 34mg | 38mg | 0% |
| Sugar | 8.99g | N/A | |
| Vitamin A | 4µg | 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
| Contains more WaterWater | +24.7% |
| Contains more ProteinProtein | +593% |
| Contains more FatsFats | +1746.2% |
| Contains more OtherOther | +165.6% |
~equal in
Carbs
~14.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +8493.6% |
| Contains more Poly. FatPolyunsaturated fat | +1158.9% |
