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Kiwi vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between kiwi and marinara sauce

  • Kiwi is richer in vitamin C, vitamin K, and copper, yet marinara sauce is richer in vitamin B3, vitamin A, vitamin B6, vitamin E, and iron.
  • Daily need coverage for vitamin C for kiwi is 101% higher.
  • Kiwi contains 3 times more vitamin K than marinara sauce. Kiwi contains 40.3µg of vitamin K, while marinara sauce contains 13.9µg.
  • Marinara sauce contains less sugar.

Food types used in this article are Kiwifruit, green, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Kiwi vs Marinara sauce 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
3
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CalciumCalcium +25.9%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -90%
Contains more IronIron +151.6%
Contains more ZincZinc +42.9%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +450%
~equal in Magnesium ~18mg
~equal in Potassium ~319mg
~equal in Phosphorus ~34mg

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
5
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +4535%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +189.9%
Contains more FolateFolate +92.3%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin EVitamin E +64.4%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B3Vitamin B3 +1048.7%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more CholineCholine +75.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more CarbsCarbs +81.9%
Contains more ProteinProtein +23.7%
Contains more FatsFats +184.6%
Contains more OtherOther +172.1%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +702.1%
Contains more Poly. FatPolyunsaturated fat +77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Marinara sauce DV% diff.
Vitamin C 92.7mg 2mg 101%
Vitamin K 40.3µg 13.9µg 22%
Vitamin B3 0.341mg 3.917mg 22%
Vitamin B6 0.063mg 0.173mg 8%
Iron 0.31mg 0.78mg 6%
Vitamin E 1.46mg 2.4mg 6%
Copper 0.13mg 0.081mg 5%
Fiber 3g 1.8g 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Folate 25µg 13µg 3%
Vitamin B2 0.025mg 0.061mg 3%
Vitamin A 4µg 33µg 3%
Selenium 0.2µg 1.1µg 2%
Carbs 14.66g 8.06g 2%
Manganese 0.098mg 0.137mg 2%
Choline 7.8mg 13.7mg 1%
Saturated fat 0.029g 0.17g 1%
Monounsaturated fat 0.047g 0.377g 1%
Polyunsaturated fat 0.287g 0.508g 1%
Calories 61kcal 51kcal 1%
Protein 1.14g 1.41g 1%
Calcium 34mg 27mg 1%
Sodium 3mg 30mg 1%
Cholesterol 0mg 2mg 1%
Fats 0.52g 1.48g 1%
Zinc 0.14mg 0.2mg 1%
Net carbs 11.66g 6.26g N/A
Magnesium 17mg 18mg 0%
Potassium 312mg 319mg 0%
Sugar 8.99g 5.5g N/A
Phosphorus 34mg 34mg 0%
Vitamin B1 0.027mg 0.024mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
14%
Kiwi
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 3.49g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 58)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.141g)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.