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  6. Kiwi vs. Minestrone

Kiwi vs. Minestrone — In-Depth Nutrition Comparison

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How are kiwi and minestrone different?

  • Kiwi is richer in vitamin C, fiber, copper, and potassium, while minestrone is higher in vitamin A.
  • Kiwi covers your daily need for vitamin C, 102% more than minestrone.
  • Kiwi contains 8 times more fiber than minestrone. Kiwi contains 3g of fiber, while minestrone contains 0.4g.
  • Kiwi is lower in sodium.
  • Kiwi has a higher glycemic index (58) than minestrone (47).

Kiwifruit, green, raw and Soup, minestrone, canned, prepared with equal volume water types were used in this article.

Infographic

Kiwi vs Minestrone 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
7
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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +140%
Contains more CopperCopper +154.9%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +22.6%
Contains more ZincZinc +121.4%
Contains more ManganeseManganese +55.1%

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
9
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +18440%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1125%
Contains more Vitamin B3Vitamin B3 +14.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Minestrone DV% diff.
Vitamin C 92.7mg 0.5mg 102%
Vitamin K 40.3µg 34%
Sodium 3mg 254mg 11%
Vitamin E 1.46mg 10%
Fiber 3g 0.4g 10%
Copper 0.13mg 0.051mg 9%
Fructose 4.35g 5%
Potassium 312mg 130mg 5%
Vitamin A 4µg 49µg 5%
Folate 25µg 15µg 3%
Magnesium 17mg 3mg 3%
Carbs 14.66g 4.66g 3%
Calcium 34mg 14mg 2%
Zinc 0.14mg 0.31mg 2%
Phosphorus 34mg 23mg 2%
Manganese 0.098mg 0.152mg 2%
Vitamin B6 0.063mg 0.041mg 2%
Choline 7.8mg 1%
Vitamin B5 0.183mg 0.14mg 1%
Saturated fat 0.029g 0.23g 1%
Monounsaturated fat 0.047g 0.29g 1%
Polyunsaturated fat 0.287g 0.46g 1%
Calories 61kcal 34kcal 1%
Vitamin B2 0.025mg 0.018mg 1%
Protein 1.14g 1.77g 1%
Iron 0.31mg 0.38mg 1%
Fats 0.52g 1.04g 1%
Net carbs 11.66g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 8.99g N/A
Selenium 0.2µg 0%
Vitamin B1 0.027mg 0.022mg 0%
Vitamin B3 0.341mg 0.391mg 0%
Tryptophan 0.015mg 0.013mg 0%
Threonine 0.047mg 0.043mg 0%
Isoleucine 0.051mg 0.054mg 0%
Leucine 0.066mg 0.098mg 0%
Lysine 0.061mg 0.076mg 0%
Methionine 0.024mg 0.018mg 0%
Phenylalanine 0.044mg 0.064mg 0%
Valine 0.057mg 0.074mg 0%
Histidine 0.027mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +214.6%
Contains more ProteinProtein +55.3%
Contains more FatsFats +100%
Contains more OtherOther +96.7%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +517%
Contains more Poly. FatPolyunsaturated fat +60.3%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.