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  6. Kiwi vs. Pacific saury raw

Kiwi vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between kiwi and pacific saury raw

  • Kiwi has more vitamin C, vitamin K, and fiber; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and vitamin B5.
  • Kiwi covers your daily vitamin C needs 99% more than pacific saury raw.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Kiwifruit, green, raw and Fish, pike, northern, raw.

Infographic

Kiwi vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +20.5%
Contains more CopperCopper +154.9%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +82.4%
Contains more CalciumCalcium +67.6%
Contains more IronIron +77.4%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +547.1%
Contains more ManganeseManganese +144.9%
Contains more SeleniumSelenium +6200%

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
4
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +2339.5%
Contains more Vitamin EVitamin E +630%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +114.8%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +574.5%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +733.3%

All nutrients comparison - raw data values

Nutrient Kiwi Pacific saury raw DV% diff.
Vitamin C 92.7mg 3.8mg 99%
Vitamin B12 0µg 2µg 83%
Protein 1.14g 19.26g 36%
Vitamin K 40.3µg 0.1µg 34%
Phosphorus 34mg 220mg 27%
Selenium 0.2µg 12.6µg 23%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin B3 0.341mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Fiber 3g 0g 12%
Vitamin B5 0.183mg 0.75mg 11%
Choline 7.8mg 65mg 10%
Copper 0.13mg 0.051mg 9%
Vitamin E 1.46mg 0.2mg 8%
Manganese 0.098mg 0.24mg 6%
Zinc 0.14mg 0.67mg 5%
Carbs 14.66g 0g 5%
Fructose 4.35g 5%
Vitamin B6 0.063mg 0.117mg 4%
Folate 25µg 15µg 3%
Iron 0.31mg 0.55mg 3%
Vitamin B1 0.027mg 0.058mg 3%
Magnesium 17mg 31mg 3%
Vitamin B2 0.025mg 0.063mg 3%
Sodium 3mg 39mg 2%
Vitamin A 4µg 21µg 2%
Potassium 312mg 259mg 2%
Calcium 34mg 57mg 2%
Polyunsaturated fat 0.287g 0.202g 1%
Calories 61kcal 88kcal 1%
Fats 0.52g 0.69g 0%
Net carbs 11.66g 0g N/A
Sugar 8.99g 0g N/A
Saturated fat 0.029g 0.118g 0%
Monounsaturated fat 0.047g 0.157g 0%
Tryptophan 0.015mg 0.216mg 0%
Threonine 0.047mg 0.844mg 0%
Isoleucine 0.051mg 0.887mg 0%
Leucine 0.066mg 1.565mg 0%
Lysine 0.061mg 1.768mg 0%
Methionine 0.024mg 0.57mg 0%
Phenylalanine 0.044mg 0.752mg 0%
Valine 0.057mg 0.992mg 0%
Histidine 0.027mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1589.5%
Contains more FatsFats +32.7%
Contains more OtherOther +85.2%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +42.1%
Contains more Mono. FatMonounsaturated fat +234%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.