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Kiwi vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between kiwi and margarine

  • Kiwi is higher in vitamin C, copper, fiber, potassium, and folate, yet margarine is higher in vitamin A, vitamin E, and vitamin K.
  • Kiwi covers your daily vitamin C needs 103% more than margarine.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Kiwifruit, green, raw and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Kiwi vs Margarine 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
9
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +1633.3%
Contains more IronIron +416.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +580%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -33.3%

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
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +1382.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +2400%
Contains more Vitamin AVitamin A +20375%
Contains more Vitamin EVitamin E +516.4%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +130.8%
Contains more CholineCholine +59%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +612.5%
Contains more CarbsCarbs +1994.3%
Contains more WaterWater +402.8%
Contains more FatsFats +15421.2%
Contains more OtherOther +213.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +82617%
Contains more Poly. FatPolyunsaturated fat +8367.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Margarine
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Margarine DV% diff.
Polyunsaturated fat 0.287g 24.302g 160%
Fats 0.52g 80.71g 123%
Vitamin C 92.7mg 0.2mg 103%
Monounsaturated fat 0.047g 38.877g 97%
Vitamin A 4µg 819µg 91%
Saturated fat 0.029g 15.189g 69%
Vitamin E 1.46mg 9mg 50%
Vitamin K 40.3µg 93µg 44%
Calories 61kcal 717kcal 33%
Copper 0.13mg 0mg 14%
Fiber 3g 0g 12%
Potassium 312mg 18mg 9%
Folate 25µg 1µg 6%
Carbs 14.66g 0.7g 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Phosphorus 34mg 5mg 4%
Manganese 0.098mg 4%
Vitamin B12 0µg 0.1µg 4%
Vitamin B6 0.063mg 0.009mg 4%
Iron 0.31mg 0.06mg 3%
Calcium 34mg 3mg 3%
Magnesium 17mg 3mg 3%
Vitamin B3 0.341mg 0.023mg 2%
Protein 1.14g 0.16g 2%
Vitamin B1 0.027mg 0.01mg 1%
Choline 7.8mg 12.4mg 1%
Zinc 0.14mg 0mg 1%
Vitamin B2 0.025mg 0.037mg 1%
Net carbs 11.66g 0.7g N/A
Sugar 8.99g 0g N/A
Sodium 3mg 2mg 0%
Selenium 0.2µg 0µg 0%
Trans fat 0g 14.89g N/A
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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwi
55%
Margarine
Minerals Daily Need Coverage Score
14%
Kiwi
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 58)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 15.16g)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.