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Kiwi vs. Molasses — In-Depth Nutrition Comparison

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Important differences between kiwi and molasses

  • Kiwi has more vitamin C and vitamin K; however, molasses have more manganese, iron, magnesium, vitamin B6, copper, potassium, selenium, and calcium.
  • Kiwi's daily need coverage for vitamin C is 103% more.

The food varieties used in the comparison are Kiwifruit, green, raw and Molasses.

Infographic

Kiwi vs Molasses 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
1
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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains less SodiumSodium -91.9%
Contains more MagnesiumMagnesium +1323.5%
Contains more CalciumCalcium +502.9%
Contains more PotassiumPotassium +369.2%
Contains more IronIron +1422.6%
Contains more CopperCopper +274.6%
Contains more ZincZinc +107.1%
Contains more ManganeseManganese +1461.2%
Contains more SeleniumSelenium +8800%
~equal in Phosphorus ~31mg

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
6
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% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B3Vitamin B3 +172.7%
Contains more Vitamin B5Vitamin B5 +339.3%
Contains more Vitamin B6Vitamin B6 +963.5%
Contains more CholineCholine +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +420%
Contains more WaterWater +279.8%
Contains more CarbsCarbs +409.8%
Contains more OtherOther +441%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +474%
Contains less Sat. FatSaturated fat -37.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
2
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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +19500%
Contains more GlucoseGlucose +190%
Contains more FructoseFructose +194%
~equal in Starch ~0g
~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 Molasses
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Molasses DV% diff.
Vitamin C 92.7mg 0mg 103%
Manganese 0.098mg 1.53mg 62%
Iron 0.31mg 4.72mg 55%
Magnesium 17mg 242mg 54%
Vitamin B6 0.063mg 0.67mg 47%
Copper 0.13mg 0.487mg 40%
Vitamin K 40.3µg 0µg 34%
Potassium 312mg 1464mg 34%
Selenium 0.2µg 17.8µg 32%
Carbs 14.66g 74.73g 20%
Calcium 34mg 205mg 17%
Vitamin B5 0.183mg 0.804mg 12%
Fiber 3g 0g 12%
Calories 61kcal 290kcal 11%
Fructose 4.35g 12.79g 11%
Vitamin E 1.46mg 0mg 10%
Folate 25µg 0µg 6%
Vitamin B3 0.341mg 0.93mg 4%
Polyunsaturated fat 0.287g 0.05g 2%
Protein 1.14g 0g 2%
Vitamin B2 0.025mg 0.002mg 2%
Sodium 3mg 37mg 1%
Fats 0.52g 0.1g 1%
Choline 7.8mg 13.3mg 1%
Vitamin B1 0.027mg 0.041mg 1%
Zinc 0.14mg 0.29mg 1%
Net carbs 11.66g 74.73g N/A
Sugar 8.99g 74.72g N/A
Phosphorus 34mg 31mg 0%
Vitamin A 4µg 0µg 0%
Saturated fat 0.029g 0.018g 0%
Monounsaturated fat 0.047g 0.032g 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 Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
14%
Kiwi
103%
Molasses

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.011g)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 65.73g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 58)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.