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Kiwi vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between kiwi and palm oil

  • Kiwi has more vitamin C, vitamin K, copper, fiber, potassium, and folate; however, palm oil is higher in vitamin E.
  • Palm oil covers your daily need for saturated fat, 246% more than kiwi.
  • Kiwi has less saturated fat.
  • The glycemic index of kiwi is higher.

These are the specific foods used in this comparison Kiwifruit, green, raw and Oil, palm.

Infographic

Kiwi vs Palm oil 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
9
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +403.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +2500%
Contains more Vitamin EVitamin E +991.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19130.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +78623.4%
Contains more Poly. FatPolyunsaturated fat +3140.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Palm oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Palm oil DV% diff.
Saturated fat 0.029g 49.3g 224%
Fats 0.52g 100g 153%
Vitamin C 92.7mg 0mg 103%
Vitamin E 1.46mg 15.94mg 97%
Monounsaturated fat 0.047g 37g 92%
Polyunsaturated fat 0.287g 9.3g 60%
Calories 61kcal 884kcal 41%
Vitamin K 40.3µg 8µg 27%
Copper 0.13mg 0mg 14%
Fiber 3g 0g 12%
Potassium 312mg 0mg 9%
Folate 25µg 0µg 6%
Vitamin B6 0.063mg 0mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 0mg 5%
Carbs 14.66g 0g 5%
Vitamin B5 0.183mg 0mg 4%
Magnesium 17mg 0mg 4%
Manganese 0.098mg 4%
Iron 0.31mg 0.01mg 4%
Calcium 34mg 0mg 3%
Vitamin B1 0.027mg 0mg 2%
Vitamin B3 0.341mg 0mg 2%
Vitamin B2 0.025mg 0mg 2%
Protein 1.14g 0g 2%
Zinc 0.14mg 0mg 1%
Choline 7.8mg 0.3mg 1%
Net carbs 11.66g 0g N/A
Sugar 8.99g 0g N/A
Sodium 3mg 0mg 0%
Vitamin A 4µg 0µg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.015mg 0mg 0%
Threonine 0.047mg 0mg 0%
Isoleucine 0.051mg 0mg 0%
Leucine 0.066mg 0mg 0%
Lysine 0.061mg 0mg 0%
Methionine 0.024mg 0mg 0%
Phenylalanine 0.044mg 0mg 0%
Valine 0.057mg 0mg 0%
Histidine 0.027mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
14%
Kiwi
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 58)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 49.271g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.