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Kiwi vs. Millet flour — In-Depth Nutrition Comparison

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A recap on differences between kiwi and millet flour

  • Kiwi is higher in vitamin C and vitamin K, yet millet flour is higher in selenium, iron, copper, manganese, phosphorus, vitamin B3, vitamin B1, and magnesium.
  • Kiwi covers your daily vitamin C needs 103% more than millet flour.
  • Kiwi contains 50 times more vitamin K than millet flour. While kiwi contains 40.3µg of vitamin K, millet flour contains only 0.8µg.
  • The glycemic index of kiwi is lower.

Food varieties used in this article are Kiwifruit, green, raw and Millet flour.

Infographic

Kiwi vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +39.3%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +600%
Contains more IronIron +1171%
Contains more CopperCopper +311.5%
Contains more ZincZinc +1778.6%
Contains more PhosphorusPhosphorus +738.2%
Contains more ManganeseManganese +922.4%
Contains more SeleniumSelenium +16250%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1227.3%
Contains more Vitamin KVitamin K +4937.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1429.6%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +1665.4%
Contains more Vitamin B5Vitamin B5 +592.3%
Contains more Vitamin B6Vitamin B6 +490.5%
Contains more FolateFolate +68%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +858.1%
Contains more ProteinProtein +843%
Contains more FatsFats +717.3%
Contains more CarbsCarbs +412.4%
Contains more OtherOther +98.4%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +1866%
Contains more Poly. FatPolyunsaturated fat +812.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more GlucoseGlucose +226.2%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +72.7%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +100%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Millet flour DV% diff.
Vitamin C 92.7mg 0mg 103%
Selenium 0.2µg 32.7µg 59%
Copper 0.13mg 0.535mg 45%
Iron 0.31mg 3.94mg 45%
Manganese 0.098mg 1.002mg 39%
Phosphorus 34mg 285mg 36%
Vitamin B3 0.341mg 6.02mg 35%
Vitamin K 40.3µg 0.8µg 33%
Vitamin B1 0.027mg 0.413mg 32%
Starch 0g 69.88g 29%
Vitamin B6 0.063mg 0.372mg 24%
Magnesium 17mg 119mg 24%
Zinc 0.14mg 2.63mg 23%
Vitamin B5 0.183mg 1.267mg 22%
Carbs 14.66g 75.12g 20%
Protein 1.14g 10.75g 19%
Polyunsaturated fat 0.287g 2.618g 16%
Calories 61kcal 382kcal 16%
Vitamin E 1.46mg 0.11mg 9%
Fats 0.52g 4.25g 6%
Fructose 4.35g 0g 5%
Vitamin B2 0.025mg 0.073mg 4%
Folate 25µg 42µg 4%
Potassium 312mg 224mg 3%
Calcium 34mg 14mg 2%
Saturated fat 0.029g 0.536g 2%
Monounsaturated fat 0.047g 0.924g 2%
Fiber 3g 3.5g 2%
Choline 7.8mg 1%
Net carbs 11.66g 71.62g N/A
Sugar 8.99g 1.66g N/A
Sodium 3mg 4mg 0%
Vitamin A 4µg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.015mg 0.17mg 0%
Threonine 0.047mg 0.354mg 0%
Isoleucine 0.051mg 0.473mg 0%
Leucine 0.066mg 1.537mg 0%
Lysine 0.061mg 0.144mg 0%
Methionine 0.024mg 0.319mg 0%
Phenylalanine 0.044mg 0.675mg 0%
Valine 0.057mg 0.584mg 0%
Histidine 0.027mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
14%
Kiwi
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.507g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 12)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.