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Kiwi vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between kiwi and corn raw

  • Kiwi is higher in vitamin C, vitamin K, vitamin E, and copper, yet corn raw is higher in vitamin B5, vitamin B1, vitamin B3, and phosphorus.
  • Kiwi covers your daily vitamin C needs 95% more than corn raw.
  • Kiwi contains 134 times more vitamin K than corn raw. While kiwi contains 40.3µg of vitamin K, corn raw contains only 0.3µg.

Food varieties used in this article are Kiwifruit, green, raw and Corn, sweet, yellow, raw.

Infographic

Kiwi vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +15.6%
Contains more CopperCopper +140.7%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +117.6%
Contains more IronIron +67.7%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +161.8%
Contains more ManganeseManganese +66.3%
Contains more SeleniumSelenium +200%

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
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 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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +1263.2%
Contains more Vitamin EVitamin E +1985.7%
Contains more Vitamin KVitamin K +13333.3%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +474.1%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +419.1%
Contains more Vitamin B5Vitamin B5 +291.8%
Contains more Vitamin B6Vitamin B6 +47.6%
Contains more FolateFolate +68%
Contains more CholineCholine +194.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Corn raw DV% diff.
Vitamin C 92.7mg 6.8mg 95%
Vitamin K 40.3µg 0.3µg 33%
Vitamin B5 0.183mg 0.717mg 11%
Vitamin B1 0.027mg 0.155mg 11%
Vitamin B3 0.341mg 1.77mg 9%
Vitamin E 1.46mg 0.07mg 9%
Phosphorus 34mg 89mg 8%
Copper 0.13mg 0.054mg 8%
Magnesium 17mg 37mg 5%
Fiber 3g 2g 4%
Folate 25µg 42µg 4%
Protein 1.14g 3.27g 4%
Iron 0.31mg 0.52mg 3%
Choline 7.8mg 23mg 3%
Calcium 34mg 2mg 3%
Zinc 0.14mg 0.46mg 3%
Manganese 0.098mg 0.163mg 3%
Fructose 4.35g 1.94g 3%
Starch 0g 5.7g 2%
Vitamin B6 0.063mg 0.093mg 2%
Vitamin B2 0.025mg 0.055mg 2%
Saturated fat 0.029g 0.325g 1%
Monounsaturated fat 0.047g 0.432g 1%
Polyunsaturated fat 0.287g 0.487g 1%
Calories 61kcal 86kcal 1%
Selenium 0.2µg 0.6µg 1%
Fats 0.52g 1.35g 1%
Sodium 3mg 15mg 1%
Potassium 312mg 270mg 1%
Carbs 14.66g 18.7g 1%
Vitamin A 4µg 9µg 1%
Net carbs 11.66g 16.7g N/A
Sugar 8.99g 6.26g N/A
Tryptophan 0.015mg 0.023mg 0%
Threonine 0.047mg 0.129mg 0%
Isoleucine 0.051mg 0.129mg 0%
Leucine 0.066mg 0.348mg 0%
Lysine 0.061mg 0.137mg 0%
Methionine 0.024mg 0.067mg 0%
Phenylalanine 0.044mg 0.15mg 0%
Valine 0.057mg 0.185mg 0%
Histidine 0.027mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +186.8%
Contains more FatsFats +159.6%
Contains more CarbsCarbs +27.6%
~equal in Water ~76.05g
~equal in Other ~0.63g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +819.1%
Contains more Poly. FatPolyunsaturated fat +69.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
4
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +19.8%
Contains more FructoseFructose +124.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +493.3%
~equal in Lactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.