Kiwi vs. Pastry — In-Depth Nutrition Comparison
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A recap on differences between kiwi and pastry
- Kiwi is higher in vitamin C and vitamin K, yet pastry is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, manganese, and folate.
- Kiwi covers your daily vitamin C needs 103% more than pastry.
- Kiwi contains 3 times more vitamin K than pastry. While kiwi contains 40.3µg of vitamin K, pastry contains only 16.1µg.
- The amount of saturated fat in kiwi is lower.
Food varieties used in this article are Kiwifruit, green, raw and Puff pastry, frozen, ready-to-bake.
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 CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +411.5% |
| Contains more CopperCopper | +14% |
| Contains less SodiumSodium | -98.8% |
| Contains more IronIron | +725.8% |
| Contains more ZincZinc | +278.6% |
| Contains more PhosphorusPhosphorus | +76.5% |
| Contains more ManganeseManganese | +398% |
| Contains more SeleniumSelenium | +12000% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +170.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin KVitamin K | +150.3% |
| Contains more CholineCholine | +21.9% |
| Contains more Vitamin B1Vitamin B1 | +1374.1% |
| Contains more Vitamin B2Vitamin B2 | +1032% |
| Contains more Vitamin B3Vitamin B3 | +1122.3% |
| Contains more FolateFolate | +212% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +877.3% |
| Contains more ProteinProtein | +540.4% |
| Contains more FatsFats | +7226.9% |
| Contains more CarbsCarbs | +207.6% |
| Contains more OtherOther | +63.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +45851.1% |
| Contains more Poly. FatPolyunsaturated fat | +1605.2% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Fats | 0.52g | 38.1g | 58% |
| Monounsaturated fat | 0.047g | 21.597g | 54% |
| Saturated fat | 0.029g | 9.643g | 44% |
| Selenium | 0.2µg | 24.2µg | 44% |
| Vitamin B1 | 0.027mg | 0.398mg | 31% |
| Polyunsaturated fat | 0.287g | 4.894g | 31% |
| Iron | 0.31mg | 2.56mg | 28% |
| Calories | 61kcal | 551kcal | 25% |
| Vitamin B3 | 0.341mg | 4.168mg | 24% |
| Vitamin K | 40.3µg | 16.1µg | 20% |
| Vitamin B2 | 0.025mg | 0.283mg | 20% |
| Manganese | 0.098mg | 0.488mg | 17% |
| Folate | 25µg | 78µg | 13% |
| Protein | 1.14g | 7.3g | 12% |
| Sodium | 3mg | 249mg | 11% |
| Carbs | 14.66g | 45.1g | 10% |
| Potassium | 312mg | 61mg | 7% |
| Vitamin E | 1.46mg | 0.54mg | 6% |
| Fiber | 3g | 1.5g | 6% |
| Fructose | 4.35g | 5% | |
| Zinc | 0.14mg | 0.53mg | 4% |
| Vitamin B5 | 0.183mg | 0mg | 4% |
| Phosphorus | 34mg | 60mg | 4% |
| Vitamin B6 | 0.063mg | 0.021mg | 3% |
| Calcium | 34mg | 10mg | 2% |
| Copper | 0.13mg | 0.114mg | 2% |
| Net carbs | 11.66g | 43.6g | N/A |
| Magnesium | 17mg | 16mg | 0% |
| Sugar | 8.99g | 0.74g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Choline | 7.8mg | 6.4mg | 0% |
| Tryptophan | 0.015mg | 0.085mg | 0% |
| Threonine | 0.047mg | 0.196mg | 0% |
| Isoleucine | 0.051mg | 0.272mg | 0% |
| Leucine | 0.066mg | 0.508mg | 0% |
| Lysine | 0.061mg | 0.142mg | 0% |
| Methionine | 0.024mg | 0.129mg | 0% |
| Phenylalanine | 0.044mg | 0.362mg | 0% |
| Valine | 0.057mg | 0.308mg | 0% |
| Histidine | 0.027mg | 0.156mg | 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%
28%
Minerals Daily Need Coverage Score
14%
42%
Comparison summary
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 8.25g)
Which food is cheaper?
Pastry is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 9.614g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.