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  6. Kiwi vs. Millet raw

Kiwi vs. Millet raw — In-Depth Nutrition Comparison

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How are kiwi and millet raw different?

  • Kiwi is higher in vitamin C and vitamin K; however, millet raw is richer in copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, vitamin B6, and magnesium.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Kiwi contains 45 times more vitamin K than millet raw. While kiwi contains 40.3µg of vitamin K, millet raw contains only 0.9µg.
  • Kiwi has a lower glycemic index (58) than millet raw (71).

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

Infographic

Kiwi vs Millet raw 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
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +60%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +570.6%
Contains more IronIron +871%
Contains more CopperCopper +476.9%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +738.2%
Contains more ManganeseManganese +1565.3%
Contains more SeleniumSelenium +1250%

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
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2820%
Contains more Vitamin KVitamin K +4377.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1459.3%
Contains more Vitamin B2Vitamin B2 +1060%
Contains more Vitamin B3Vitamin B3 +1284.2%
Contains more Vitamin B5Vitamin B5 +363.4%
Contains more Vitamin B6Vitamin B6 +509.5%
Contains more FolateFolate +240%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Millet raw DV% diff.
Vitamin C 92.7mg 0mg 103%
Copper 0.13mg 0.75mg 69%
Manganese 0.098mg 1.632mg 67%
Phosphorus 34mg 285mg 36%
Iron 0.31mg 3.01mg 34%
Vitamin B1 0.027mg 0.421mg 33%
Vitamin K 40.3µg 0.9µg 33%
Vitamin B3 0.341mg 4.72mg 27%
Vitamin B6 0.063mg 0.384mg 25%
Magnesium 17mg 114mg 23%
Fiber 3g 8.5g 22%
Vitamin B2 0.025mg 0.29mg 20%
Protein 1.14g 11.02g 20%
Carbs 14.66g 72.85g 19%
Calories 61kcal 378kcal 16%
Folate 25µg 85µg 15%
Zinc 0.14mg 1.68mg 14%
Vitamin B5 0.183mg 0.848mg 13%
Polyunsaturated fat 0.287g 2.134g 12%
Vitamin E 1.46mg 0.05mg 9%
Fats 0.52g 4.22g 6%
Fructose 4.35g 5%
Selenium 0.2µg 2.7µg 5%
Saturated fat 0.029g 0.723g 3%
Potassium 312mg 195mg 3%
Calcium 34mg 8mg 3%
Monounsaturated fat 0.047g 0.773g 2%
Choline 7.8mg 1%
Net carbs 11.66g 64.35g N/A
Sugar 8.99g N/A
Sodium 3mg 5mg 0%
Vitamin A 4µg 0µg 0%
Tryptophan 0.015mg 0.119mg 0%
Threonine 0.047mg 0.353mg 0%
Isoleucine 0.051mg 0.465mg 0%
Leucine 0.066mg 1.4mg 0%
Lysine 0.061mg 0.212mg 0%
Methionine 0.024mg 0.221mg 0%
Phenylalanine 0.044mg 0.58mg 0%
Valine 0.057mg 0.578mg 0%
Histidine 0.027mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +858.1%
Contains more ProteinProtein +866.7%
Contains more FatsFats +711.5%
Contains more CarbsCarbs +396.9%
Contains more OtherOther +431.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +1544.7%
Contains more Poly. FatPolyunsaturated fat +643.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.