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  6. Kiwi vs. Ladyfinger

Kiwi vs. Ladyfinger — In-Depth Nutrition Comparison

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Differences between kiwi and ladyfinger

  • Kiwi has more vitamin C, while ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, and folate.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • The amount of saturated fat in kiwi is lower.

The food types used in this comparison are Kiwifruit, green, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Kiwi vs Ladyfinger 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
5
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +176.1%
Contains more CopperCopper +36.8%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +38.2%
Contains more IronIron +1054.8%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +408.8%
Contains more ManganeseManganese +144.9%

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
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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4075%
Contains more Vitamin B1Vitamin B1 +951.9%
Contains more Vitamin B2Vitamin B2 +1612%
Contains more Vitamin B3Vitamin B3 +517%
Contains more Vitamin B5Vitamin B5 +509.8%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +208%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kiwi Ladyfinger DV% diff.
Vitamin C 92.7mg 0mg 103%
Cholesterol 0mg 221mg 74%
Iron 0.31mg 3.58mg 41%
Vitamin K 40.3µg 34%
Vitamin B2 0.025mg 0.428mg 31%
Vitamin B12 0µg 0.75µg 31%
Vitamin B1 0.027mg 0.284mg 21%
Phosphorus 34mg 173mg 20%
Vitamin B5 0.183mg 1.116mg 19%
Protein 1.14g 10.6g 19%
Vitamin A 4µg 167µg 18%
Calories 61kcal 363kcal 15%
Carbs 14.66g 59.7g 15%
Saturated fat 0.029g 3.022g 14%
Folate 25µg 77µg 13%
Fats 0.52g 9.1g 13%
Vitamin B3 0.341mg 2.104mg 11%
Vitamin E 1.46mg 10%
Zinc 0.14mg 1.14mg 9%
Monounsaturated fat 0.047g 3.745g 9%
Polyunsaturated fat 0.287g 1.423g 8%
Fiber 3g 1g 8%
Potassium 312mg 113mg 6%
Manganese 0.098mg 0.24mg 6%
Sodium 3mg 147mg 6%
Fructose 4.35g 5%
Vitamin B6 0.063mg 0.122mg 5%
Copper 0.13mg 0.095mg 4%
Magnesium 17mg 12mg 1%
Choline 7.8mg 1%
Calcium 34mg 47mg 1%
Net carbs 11.66g 58.7g N/A
Sugar 8.99g N/A
Selenium 0.2µg 0%
Tryptophan 0.015mg 0.133mg 0%
Threonine 0.047mg 0.467mg 0%
Isoleucine 0.051mg 0.516mg 0%
Leucine 0.066mg 0.861mg 0%
Lysine 0.061mg 0.679mg 0%
Methionine 0.024mg 0.268mg 0%
Phenylalanine 0.044mg 0.511mg 0%
Valine 0.057mg 0.579mg 0%
Histidine 0.027mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +326%
Contains more ProteinProtein +829.8%
Contains more FatsFats +1650%
Contains more CarbsCarbs +307.2%
Contains more OtherOther +80.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +7868.1%
Contains more Poly. FatPolyunsaturated fat +395.8%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.