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Kiwi vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between kiwi and pea raw

  • Kiwi has more vitamin C and vitamin K; however, pea raw has more vitamin B1, iron, manganese, vitamin A, vitamin B3, fiber, phosphorus, and folate.
  • Kiwi's daily need coverage for vitamin C is 59% more.
  • Kiwi has 2 times more vitamin K than pea raw. Kiwi has 40.3µg of vitamin K, while pea raw has 24.8µg.

The food varieties used in the comparison are Kiwifruit, green, raw and Peas, green, raw.

Infographic

Kiwi vs Pea 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
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +36%
Contains more PotassiumPotassium +27.9%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +94.1%
Contains more IronIron +374.2%
Contains more CopperCopper +35.4%
Contains more ZincZinc +785.7%
Contains more PhosphorusPhosphorus +217.6%
Contains more ManganeseManganese +318.4%
Contains more SeleniumSelenium +800%

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
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin CVitamin C +131.8%
Contains more Vitamin EVitamin E +1023.1%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin KVitamin K +62.5%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin B1Vitamin B1 +885.2%
Contains more Vitamin B2Vitamin B2 +428%
Contains more Vitamin B3Vitamin B3 +512.9%
Contains more Vitamin B6Vitamin B6 +168.3%
Contains more FolateFolate +160%
Contains more CholineCholine +264.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +30%
Contains more ProteinProtein +375.4%
Contains more OtherOther +42.6%
~equal in Carbs ~14.45g
~equal in Water ~78.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +34.3%
Contains more Poly. FatPolyunsaturated fat +53.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +3325%
Contains more FructoseFructose +1015.4%
Contains more MaltoseMaltose +11.8%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +3226.7%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Pea raw DV% diff.
Vitamin C 92.7mg 40mg 59%
Vitamin B1 0.027mg 0.266mg 20%
Iron 0.31mg 1.47mg 15%
Manganese 0.098mg 0.41mg 14%
Vitamin K 40.3µg 24.8µg 13%
Phosphorus 34mg 108mg 11%
Vitamin B3 0.341mg 2.09mg 11%
Fiber 3g 5.7g 11%
Folate 25µg 65µg 10%
Zinc 0.14mg 1.24mg 10%
Protein 1.14g 5.42g 9%
Vitamin E 1.46mg 0.13mg 9%
Vitamin B6 0.063mg 0.169mg 8%
Vitamin B2 0.025mg 0.132mg 8%
Fructose 4.35g 0.39g 5%
Copper 0.13mg 0.176mg 5%
Magnesium 17mg 33mg 4%
Choline 7.8mg 28.4mg 4%
Vitamin A 4µg 38µg 4%
Selenium 0.2µg 1.8µg 3%
Potassium 312mg 244mg 2%
Vitamin B5 0.183mg 0.104mg 2%
Calories 61kcal 81kcal 1%
Polyunsaturated fat 0.287g 0.187g 1%
Calcium 34mg 25mg 1%
Fats 0.52g 0.4g 0%
Carbs 14.66g 14.45g 0%
Net carbs 11.66g 8.75g N/A
Sugar 8.99g 5.67g N/A
Sodium 3mg 5mg 0%
Saturated fat 0.029g 0.071g 0%
Monounsaturated fat 0.047g 0.035g 0%
Tryptophan 0.015mg 0.037mg 0%
Threonine 0.047mg 0.203mg 0%
Isoleucine 0.051mg 0.195mg 0%
Leucine 0.066mg 0.323mg 0%
Lysine 0.061mg 0.317mg 0%
Methionine 0.024mg 0.082mg 0%
Phenylalanine 0.044mg 0.2mg 0%
Valine 0.057mg 0.235mg 0%
Histidine 0.027mg 0.107mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
14%
Kiwi
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 3.32g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.042g)
Which food contains less Cholesterol?
?
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.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.