Kiwi vs. Mustard — In-Depth Nutrition Comparison
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The main differences between kiwi and mustard
- Kiwi is richer in vitamin C, vitamin K, and vitamin E, yet mustard is richer in selenium, iron, manganese, vitamin B1, phosphorus, and magnesium.
- Daily need coverage for vitamin C for kiwi is 103% higher.
- Kiwi contains 29 times more vitamin K than mustard. Kiwi contains 40.3µg of vitamin K, while mustard contains 1.4µg.
- Kiwi contains less sodium.
- Mustard has a lower glycemic index than kiwi.
Food types used in this article are Kiwifruit, green, raw and Mustard, prepared, yellow.
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 PotassiumPotassium | +105.3% |
| Contains more CopperCopper | +75.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +182.4% |
| Contains more CalciumCalcium | +85.3% |
| Contains more IronIron | +419.4% |
| Contains more ZincZinc | +357.1% |
| Contains more PhosphorusPhosphorus | +217.6% |
| Contains more ManganeseManganese | +330.6% |
| Contains more SeleniumSelenium | +16650% |
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 | +30800% |
| Contains more Vitamin EVitamin E | +305.6% |
| Contains more Vitamin KVitamin K | +2778.6% |
| Contains more FolateFolate | +257.1% |
| Contains more Vitamin AVitamin A | +25% |
| Contains more Vitamin B1Vitamin B1 | +555.6% |
| Contains more Vitamin B2Vitamin B2 | +180% |
| Contains more Vitamin B3Vitamin B3 | +65.7% |
| Contains more Vitamin B5Vitamin B5 | +38.8% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
| Contains more CholineCholine | +187.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0.3mg | 103% |
| Selenium | 0.2µg | 33.5µg | 61% |
| Sodium | 3mg | 1104mg | 48% |
| Vitamin K | 40.3µg | 1.4µg | 32% |
| Iron | 0.31mg | 1.61mg | 16% |
| Manganese | 0.098mg | 0.422mg | 14% |
| Vitamin B1 | 0.027mg | 0.177mg | 13% |
| Phosphorus | 34mg | 108mg | 11% |
| Magnesium | 17mg | 48mg | 7% |
| Vitamin E | 1.46mg | 0.36mg | 7% |
| Copper | 0.13mg | 0.074mg | 6% |
| Folate | 25µg | 7µg | 5% |
| Protein | 1.14g | 3.74g | 5% |
| Monounsaturated fat | 0.047g | 2.182g | 5% |
| Zinc | 0.14mg | 0.64mg | 5% |
| Potassium | 312mg | 152mg | 5% |
| Fructose | 4.35g | 0.23g | 5% |
| Fiber | 3g | 4g | 4% |
| Fats | 0.52g | 3.34g | 4% |
| Choline | 7.8mg | 22.4mg | 3% |
| Polyunsaturated fat | 0.287g | 0.774g | 3% |
| Calcium | 34mg | 63mg | 3% |
| Carbs | 14.66g | 5.83g | 3% |
| Vitamin B2 | 0.025mg | 0.07mg | 3% |
| Saturated fat | 0.029g | 0.214g | 1% |
| Vitamin B5 | 0.183mg | 0.254mg | 1% |
| Vitamin B6 | 0.063mg | 0.07mg | 1% |
| Vitamin B3 | 0.341mg | 0.565mg | 1% |
| Calories | 61kcal | 60kcal | 0% |
| Net carbs | 11.66g | 1.83g | N/A |
| Sugar | 8.99g | 0.92g | N/A |
| Starch | 0g | 0.64g | 0% |
| Vitamin A | 4µg | 5µg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.015mg | 0.009mg | 0% |
| Threonine | 0.047mg | 0.167mg | 0% |
| Isoleucine | 0.051mg | 0.146mg | 0% |
| Leucine | 0.066mg | 0.292mg | 0% |
| Lysine | 0.061mg | 0.264mg | 0% |
| Methionine | 0.024mg | 0.076mg | 0% |
| Phenylalanine | 0.044mg | 0.161mg | 0% |
| Valine | 0.057mg | 0.189mg | 0% |
| Histidine | 0.027mg | 0.119mg | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +151.5% |
| Contains more ProteinProtein | +228.1% |
| Contains more FatsFats | +542.3% |
| Contains more OtherOther | +452.5% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.4% |
| Contains more Mono. FatMonounsaturated fat | +4542.6% |
| Contains more Poly. FatPolyunsaturated fat | +169.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +774.5% |
| Contains more FructoseFructose | +1791.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +40% |
~equal in
Lactose
~0g
