Kiwi vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between kiwi and mashed potato?
- Kiwi is higher in vitamin C, vitamin K, copper, vitamin E, and fiber; however, mashed potato is richer in polyunsaturated fat.
- Kiwi's daily need coverage for vitamin C is 103% more.
- Mashed potato contains 7 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while mashed potato contains 5.9µg.
- Kiwi has less sodium.
- Kiwi has a lower glycemic index (58) than mashed potato (87).
We used Kiwifruit, green, raw and Fast foods, potato, mashed types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +88.9% |
| Contains more CopperCopper | +271.4% |
| Contains less SodiumSodium | -99% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +73.5% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +247.6% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +583.1% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin AVitamin A | +975% |
| Contains more Vitamin B3Vitamin B3 | +216.7% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +71.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin K | 40.3µg | 5.9µg | 29% |
| Sodium | 3mg | 306mg | 13% |
| Copper | 0.13mg | 0.035mg | 11% |
| Fiber | 3g | 1.3g | 7% |
| Polyunsaturated fat | 0.287g | 1.342g | 7% |
| Vitamin E | 1.46mg | 0.42mg | 7% |
| Fructose | 4.35g | 0.2g | 5% |
| Starch | 0g | 12.1g | 5% |
| Vitamin B3 | 0.341mg | 1.08mg | 5% |
| Vitamin B6 | 0.063mg | 0.12mg | 4% |
| Vitamin A | 4µg | 43µg | 4% |
| Phosphorus | 34mg | 59mg | 4% |
| Vitamin B5 | 0.183mg | 4% | |
| Fats | 0.52g | 2.82g | 4% |
| Folate | 25µg | 9µg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.029g | 0.577g | 2% |
| Calcium | 34mg | 18mg | 2% |
| Monounsaturated fat | 0.047g | 0.72g | 2% |
| Choline | 7.8mg | 13.4mg | 1% |
| Protein | 1.14g | 1.65g | 1% |
| Calories | 61kcal | 89kcal | 1% |
| Vitamin B2 | 0.025mg | 0.015mg | 1% |
| Selenium | 0.2µg | 0.8µg | 1% |
| Zinc | 0.14mg | 0.22mg | 1% |
| Potassium | 312mg | 286mg | 1% |
| Vitamin B1 | 0.027mg | 0.015mg | 1% |
| Net carbs | 11.66g | 13.35g | N/A |
| Carbs | 14.66g | 14.65g | 0% |
| Magnesium | 17mg | 15mg | 0% |
| Iron | 0.31mg | 0.31mg | 0% |
| Sugar | 8.99g | 0.5g | N/A |
| Manganese | 0.098mg | 0.098mg | 0% |
| Trans fat | 0g | 0.105g | 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 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +44.7% |
| Contains more FatsFats | +442.3% |
| Contains more OtherOther | +106.6% |
~equal in
Carbs
~14.65g
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Mono. FatMonounsaturated fat | +1431.9% |
| Contains more Poly. FatPolyunsaturated fat | +367.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +50% |
| Contains more GlucoseGlucose | +1955% |
| Contains more FructoseFructose | +2075% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
