Kiwi vs. Peanut butter — In-Depth Nutrition Comparison
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What are the main differences between kiwi and peanut butter?
- Kiwi is richer in vitamin C and vitamin K, while peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, and vitamin B6.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Peanut butter has 134 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while peanut butter has 0.3µg.
- Kiwi is lower in saturated fat.
- Kiwi has a higher glycemic index (58) than peanut butter (14).
We used Kiwifruit, green, raw and Peanut butter, smooth style, without salt types in this comparison.
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 less SodiumSodium | -82.4% |
| Contains more MagnesiumMagnesium | +888.2% |
| Contains more CalciumCalcium | +44.1% |
| Contains more PotassiumPotassium | +78.8% |
| Contains more IronIron | +461.3% |
| Contains more CopperCopper | +224.6% |
| Contains more ZincZinc | +1692.9% |
| Contains more PhosphorusPhosphorus | +885.3% |
| Contains more ManganeseManganese | +1599% |
| Contains more SeleniumSelenium | +1950% |
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 KVitamin K | +13333.3% |
| Contains more Vitamin EVitamin E | +523.3% |
| Contains more Vitamin B1Vitamin B1 | +455.6% |
| Contains more Vitamin B2Vitamin B2 | +668% |
| Contains more Vitamin B3Vitamin B3 | +3745.2% |
| Contains more Vitamin B5Vitamin B5 | +521.3% |
| Contains more Vitamin B6Vitamin B6 | +600% |
| Contains more FolateFolate | +248% |
| Contains more CholineCholine | +707.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Polyunsaturated fat | 0.287g | 12.535g | 82% |
| Vitamin B3 | 0.341mg | 13.112mg | 80% |
| Fats | 0.52g | 51.36g | 78% |
| Manganese | 0.098mg | 1.665mg | 68% |
| Monounsaturated fat | 0.047g | 25.941g | 65% |
| Vitamin E | 1.46mg | 9.1mg | 51% |
| Saturated fat | 0.029g | 10.325g | 47% |
| Phosphorus | 34mg | 335mg | 43% |
| Protein | 1.14g | 22.21g | 42% |
| Magnesium | 17mg | 168mg | 36% |
| Vitamin K | 40.3µg | 0.3µg | 33% |
| Copper | 0.13mg | 0.422mg | 32% |
| Vitamin B6 | 0.063mg | 0.441mg | 29% |
| Calories | 61kcal | 598kcal | 27% |
| Zinc | 0.14mg | 2.51mg | 22% |
| Vitamin B5 | 0.183mg | 1.137mg | 19% |
| Iron | 0.31mg | 1.74mg | 18% |
| Folate | 25µg | 87µg | 16% |
| Vitamin B2 | 0.025mg | 0.192mg | 13% |
| Vitamin B1 | 0.027mg | 0.15mg | 10% |
| Choline | 7.8mg | 63mg | 10% |
| Fiber | 3g | 5g | 8% |
| Selenium | 0.2µg | 4.1µg | 7% |
| Potassium | 312mg | 558mg | 7% |
| Fructose | 4.35g | 0.12g | 5% |
| Carbs | 14.66g | 22.31g | 3% |
| Calcium | 34mg | 49mg | 2% |
| Sodium | 3mg | 17mg | 1% |
| Starch | 0g | 3.56g | 1% |
| Net carbs | 11.66g | 17.31g | N/A |
| Sugar | 8.99g | 10.49g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Trans fat | 0g | 0.075g | N/A |
| Tryptophan | 0.015mg | 0.231mg | 0% |
| Threonine | 0.047mg | 0.525mg | 0% |
| Isoleucine | 0.051mg | 0.616mg | 0% |
| Leucine | 0.066mg | 1.546mg | 0% |
| Lysine | 0.061mg | 0.681mg | 0% |
| Methionine | 0.024mg | 0.265mg | 0% |
| Phenylalanine | 0.044mg | 1.202mg | 0% |
| Valine | 0.057mg | 0.782mg | 0% |
| Histidine | 0.027mg | 0.557mg | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +6653.7% |
| Contains more ProteinProtein | +1848.2% |
| Contains more FatsFats | +9776.9% |
| Contains more CarbsCarbs | +52.2% |
| Contains more OtherOther | +373.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +55093.6% |
| Contains more Poly. FatPolyunsaturated fat | +4267.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +3061.5% |
| Contains more FructoseFructose | +3525% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +6733.3% |
~equal in
Lactose
~0g
