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  6. Kiwi vs. Lentil soup

Kiwi vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between kiwi and lentil soup

  • Kiwi is higher in vitamin C and copper, yet lentil soup is higher in iron and phosphorus.
  • Kiwi covers your daily vitamin C needs 101% more than lentil soup.
  • Kiwi contains 2 times more potassium than lentil soup. While kiwi contains 312mg of potassium, lentil soup contains only 144mg.
  • The amount of sodium in kiwi is lower.
  • The glycemic index of lentil soup is lower.

Food varieties used in this article are Kiwifruit, green, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Kiwi vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +116.7%
Contains more CopperCopper +85.7%
Contains less SodiumSodium -99.4%
Contains more IronIron +245.2%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +117.6%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +50%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +5352.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +159.3%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kiwi Lentil soup DV% diff.
Vitamin C 92.7mg 1.7mg 101%
Vitamin K 40.3µg 34%
Sodium 3mg 532mg 23%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Iron 0.31mg 1.07mg 10%
Copper 0.13mg 0.07mg 7%
Phosphorus 34mg 74mg 6%
Fructose 4.35g 5%
Vitamin B12 0µg 0.12µg 5%
Protein 1.14g 3.74g 5%
Potassium 312mg 144mg 5%
Vitamin B1 0.027mg 0.07mg 4%
Calcium 34mg 17mg 2%
Magnesium 17mg 9mg 2%
Carbs 14.66g 8.16g 2%
Vitamin B2 0.025mg 0.045mg 2%
Vitamin B6 0.063mg 0.09mg 2%
Saturated fat 0.029g 0.45g 2%
Folate 25µg 20µg 1%
Choline 7.8mg 1%
Polyunsaturated fat 0.287g 0.13g 1%
Cholesterol 0mg 3mg 1%
Manganese 0.098mg 0.12mg 1%
Monounsaturated fat 0.047g 0.52g 1%
Vitamin B3 0.341mg 0.545mg 1%
Vitamin B5 0.183mg 0.14mg 1%
Fats 0.52g 1.12g 1%
Zinc 0.14mg 0.3mg 1%
Calories 61kcal 56kcal 0%
Net carbs 11.66g 8.16g N/A
Sugar 8.99g N/A
Vitamin A 4µg 7µg 0%
Selenium 0.2µg 0.3µg 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
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more CarbsCarbs +79.7%
Contains more ProteinProtein +228.1%
Contains more FatsFats +115.4%
Contains more OtherOther +101.6%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +120.8%
Contains more Mono. FatMonounsaturated fat +1006.4%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.