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  6. Kiwifruit vs. Pea raw

Kiwifruit vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between Kiwifruit and Pea raw

  • Kiwifruit has more Vitamin C, and Vitamin K, however, Pea raw has more Vitamin B1, Iron, Manganese, Vitamin B3, Fiber, Phosphorus, Folate, and Zinc.
  • Kiwifruit's daily need coverage for Vitamin C is 59% more.
  • Kiwifruit has 2 times more Vitamin K than Pea raw. Kiwifruit 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

Kiwifruit 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.
Kiwifruit
Kiwifruit
3
:
7
Pea raw
Pea raw
Contains more Calcium +36%
Contains more Potassium +27.9%
Contains less Sodium -40%
Contains more Iron +374.2%
Contains more Magnesium +94.1%
Contains more Phosphorus +217.6%
Contains more Zinc +785.7%
Contains more Copper +35.4%
Contains more Manganese +318.4%
Contains more Selenium +800%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Calcium +36%
Contains more Potassium +27.9%
Contains less Sodium -40%
Contains more Iron +374.2%
Contains more Magnesium +94.1%
Contains more Phosphorus +217.6%
Contains more Zinc +785.7%
Contains more Copper +35.4%
Contains more Manganese +318.4%
Contains more Selenium +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.
Kiwifruit
Kiwifruit
4
:
6
Pea raw
Pea raw
Contains more Vitamin E +1023.1%
Contains more Vitamin C +131.8%
Contains more Vitamin B5 +76%
Contains more Vitamin K +62.5%
Contains more Vitamin A +779.3%
Contains more Vitamin B1 +885.2%
Contains more Vitamin B2 +428%
Contains more Vitamin B3 +512.9%
Contains more Vitamin B6 +168.3%
Contains more Folate +160%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin E +1023.1%
Contains more Vitamin C +131.8%
Contains more Vitamin B5 +76%
Contains more Vitamin K +62.5%
Contains more Vitamin A +779.3%
Contains more Vitamin B1 +885.2%
Contains more Vitamin B2 +428%
Contains more Vitamin B3 +512.9%
Contains more Vitamin B6 +168.3%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
2
Pea raw
Pea raw
Contains more Fats +30%
Contains more Protein +375.4%
Contains more Other +42.6%
Equal in Carbs - 14.45
Equal in Water - 78.86
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Pea raw
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 Fats +30%
Contains more Protein +375.4%
Contains more Other +42.6%
Equal in Carbs - 14.45
Equal in Water - 78.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
0
Pea raw
Pea raw
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +34.3%
Contains more Polyunsaturated fat +53.5%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +34.3%
Contains more Polyunsaturated fat +53.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Pea raw
Pea raw
Contains more Glucose +3325%
Contains more Fructose +1015.4%
Contains more Maltose +11.8%
Contains more Galactose +∞%
Contains more Sucrose +3226.7%
Kiwifruit
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
Pea raw
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 Glucose +3325%
Contains more Fructose +1015.4%
Contains more Maltose +11.8%
Contains more Galactose +∞%
Contains more Sucrose +3226.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit 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 Kiwifruit Pea raw Opinion
Net carbs 11.66g 8.75g Kiwifruit
Protein 1.14g 5.42g Pea raw
Fats 0.52g 0.4g Kiwifruit
Carbs 14.66g 14.45g Kiwifruit
Calories 61kcal 81kcal Pea raw
Fructose 4.35g 0.39g Kiwifruit
Sugar 8.99g 5.67g Pea raw
Fiber 3g 5.7g Pea raw
Calcium 34mg 25mg Kiwifruit
Iron 0.31mg 1.47mg Pea raw
Magnesium 17mg 33mg Pea raw
Phosphorus 34mg 108mg Pea raw
Potassium 312mg 244mg Kiwifruit
Sodium 3mg 5mg Kiwifruit
Zinc 0.14mg 1.24mg Pea raw
Copper 0.13mg 0.176mg Pea raw
Manganese 0.098mg 0.41mg Pea raw
Selenium 0.2µg 1.8µg Pea raw
Vitamin A 87IU 765IU Pea raw
Vitamin A RAE 4µg 38µg Pea raw
Vitamin E 1.46mg 0.13mg Kiwifruit
Vitamin C 92.7mg 40mg Kiwifruit
Vitamin B1 0.027mg 0.266mg Pea raw
Vitamin B2 0.025mg 0.132mg Pea raw
Vitamin B3 0.341mg 2.09mg Pea raw
Vitamin B5 0.183mg 0.104mg Kiwifruit
Vitamin B6 0.063mg 0.169mg Pea raw
Folate 25µg 65µg Pea raw
Vitamin K 40.3µg 24.8µg Kiwifruit
Tryptophan 0.015mg 0.037mg Pea raw
Threonine 0.047mg 0.203mg Pea raw
Isoleucine 0.051mg 0.195mg Pea raw
Leucine 0.066mg 0.323mg Pea raw
Lysine 0.061mg 0.317mg Pea raw
Methionine 0.024mg 0.082mg Pea raw
Phenylalanine 0.044mg 0.2mg Pea raw
Valine 0.057mg 0.235mg Pea raw
Histidine 0.027mg 0.107mg Pea raw
Saturated Fat 0.029g 0.071g Kiwifruit
Monounsaturated Fat 0.047g 0.035g Kiwifruit
Polyunsaturated fat 0.287g 0.187g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Kiwifruit
39%
Pea raw
Minerals Daily Need Coverage Score
14%
Kiwifruit
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?
Kiwifruit
Kiwifruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit 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. Kiwifruit - 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.