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Kiwi vs. Maple sugar — In-Depth Nutrition Comparison

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How are kiwi and maple sugar different?

  • Kiwi is richer in vitamin C, vitamin K, fiber, vitamin E, and folate, while maple sugar is higher in manganese, zinc, iron, and calcium.
  • Maple sugar covers your daily need for manganese, 188% more than kiwi.

Kiwifruit, green, raw and Sugars, maple types were used in this article.

Infographic

Kiwi vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PotassiumPotassium +13.9%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -72.7%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +164.7%
Contains more IronIron +419.4%
Contains more ZincZinc +4228.6%
Contains more ManganeseManganese +4412.2%
Contains more SeleniumSelenium +300%

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
11
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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +752.5%
Contains more Vitamin B5Vitamin B5 +281.3%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +271.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Maple sugar DV% diff.
Manganese 0.098mg 4.422mg 188%
Vitamin C 92.7mg 0mg 103%
Zinc 0.14mg 6.06mg 54%
Vitamin K 40.3µg 0µg 34%
Carbs 14.66g 90.9g 25%
Iron 0.31mg 1.61mg 16%
Calories 61kcal 354kcal 15%
Fiber 3g 0g 12%
Vitamin E 1.46mg 0mg 10%
Folate 25µg 0µg 6%
Calcium 34mg 90mg 6%
Vitamin B6 0.063mg 0.003mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 3mg 4%
Copper 0.13mg 0.099mg 3%
Vitamin B5 0.183mg 0.048mg 3%
Protein 1.14g 0.1g 2%
Vitamin B3 0.341mg 0.04mg 2%
Vitamin B1 0.027mg 0.009mg 2%
Selenium 0.2µg 0.8µg 1%
Potassium 312mg 274mg 1%
Polyunsaturated fat 0.287g 0.1g 1%
Choline 7.8mg 2.1mg 1%
Vitamin B2 0.025mg 0.013mg 1%
Fats 0.52g 0.2g 0%
Net carbs 11.66g 90.9g N/A
Magnesium 17mg 19mg 0%
Sugar 8.99g 84.87g N/A
Sodium 3mg 11mg 0%
Vitamin A 4µg 0µg 0%
Saturated fat 0.029g 0.036g 0%
Monounsaturated fat 0.047g 0.064g 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
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1040%
Contains more FatsFats +160%
Contains more WaterWater +938.4%
Contains more CarbsCarbs +520.1%
Contains more OtherOther +31.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Poly. FatPolyunsaturated fat +187%
Contains more Mono. FatMonounsaturated fat +36.2%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.