Kiwi vs. Oatmeal — In-Depth Nutrition Comparison
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Differences between kiwi and oatmeal
- Kiwi has more vitamin C, vitamin K, and vitamin E, while oatmeal has more iron, manganese, vitamin B1, vitamin B6, vitamin B3, vitamin B2, and selenium.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Oatmeal contains 101 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while oatmeal contains 0.4µg.
- Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Kiwifruit, green, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 | +411.5% |
| Contains more CopperCopper | +97% |
| Contains less SodiumSodium | -93.9% |
| Contains more MagnesiumMagnesium | +52.9% |
| Contains more CalciumCalcium | +135.3% |
| Contains more IronIron | +1822.6% |
| Contains more ZincZinc | +342.9% |
| Contains more PhosphorusPhosphorus | +126.5% |
| Contains more ManganeseManganese | +469.4% |
| Contains more SeleniumSelenium | +2400% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +1985.7% |
| Contains more Vitamin KVitamin K | +9975% |
| Contains more CholineCholine | +66% |
| Contains more Vitamin AVitamin A | +3150% |
| Contains more Vitamin B1Vitamin B1 | +863% |
| Contains more Vitamin B2Vitamin B2 | +760% |
| Contains more Vitamin B3Vitamin B3 | +787.1% |
| Contains more Vitamin B5Vitamin B5 | +73.2% |
| Contains more Vitamin B6Vitamin B6 | +360.3% |
| Contains more FolateFolate | +76% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +25.6% |
| Contains more ProteinProtein | +107.9% |
| Contains more FatsFats | +161.5% |
~equal in
Water
~84.03g
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +731.9% |
| Contains more Poly. FatPolyunsaturated fat | +48.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +93.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0.16g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Iron | 0.31mg | 5.96mg | 71% |
| Vitamin K | 40.3µg | 0.4µg | 33% |
| Manganese | 0.098mg | 0.558mg | 20% |
| Vitamin B1 | 0.027mg | 0.26mg | 19% |
| Vitamin B6 | 0.063mg | 0.29mg | 17% |
| Vitamin B3 | 0.341mg | 3.025mg | 17% |
| Vitamin B2 | 0.025mg | 0.215mg | 15% |
| Vitamin A | 4µg | 130µg | 14% |
| Selenium | 0.2µg | 5µg | 9% |
| Vitamin E | 1.46mg | 0.07mg | 9% |
| Potassium | 312mg | 61mg | 7% |
| Copper | 0.13mg | 0.066mg | 7% |
| Phosphorus | 34mg | 77mg | 6% |
| Folate | 25µg | 44µg | 5% |
| Fructose | 4.35g | 0g | 5% |
| Calcium | 34mg | 80mg | 5% |
| Fiber | 3g | 1.7g | 5% |
| Starch | 0g | 10.37g | 4% |
| Zinc | 0.14mg | 0.62mg | 4% |
| Vitamin B5 | 0.183mg | 0.317mg | 3% |
| Sodium | 3mg | 49mg | 2% |
| Protein | 1.14g | 2.37g | 2% |
| Magnesium | 17mg | 26mg | 2% |
| Polyunsaturated fat | 0.287g | 0.426g | 1% |
| Monounsaturated fat | 0.047g | 0.391g | 1% |
| Saturated fat | 0.029g | 0.226g | 1% |
| Choline | 7.8mg | 4.7mg | 1% |
| Fats | 0.52g | 1.36g | 1% |
| Carbs | 14.66g | 11.67g | 1% |
| Calories | 61kcal | 68kcal | 0% |
| Net carbs | 11.66g | 9.97g | N/A |
| Sugar | 8.99g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.015mg | 0.04mg | 0% |
| Threonine | 0.047mg | 0.083mg | 0% |
| Isoleucine | 0.051mg | 0.105mg | 0% |
| Leucine | 0.066mg | 0.2mg | 0% |
| Lysine | 0.061mg | 0.135mg | 0% |
| Methionine | 0.024mg | 0.04mg | 0% |
| Phenylalanine | 0.044mg | 0.13mg | 0% |
| Valine | 0.057mg | 0.151mg | 0% |
| Histidine | 0.027mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
14%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 8.53g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.5)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
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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.