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Kiwi vs. Pecan pie — In-Depth Nutrition Comparison

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Summary of differences between kiwi and pecan pie

  • Kiwi has more vitamin C; however, pecan pie is higher in manganese, selenium, iron, vitamin B1, vitamin B2, and copper.
  • Kiwi covers your daily need for vitamin C, 103% more than pecan pie.
  • Kiwi has less sodium.

These are the specific foods used in this comparison Kiwifruit, green, raw and Pie, pecan, prepared from recipe.

Infographic

Kiwi vs Pecan pie 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
2
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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more PotassiumPotassium +134.6%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +52.9%
Contains more IronIron +377.4%
Contains more CopperCopper +62.3%
Contains more ZincZinc +628.6%
Contains more PhosphorusPhosphorus +176.5%
Contains more ManganeseManganese +626.5%
Contains more SeleniumSelenium +5900%
~equal in Calcium ~32mg

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1950%
Contains more Vitamin B1Vitamin B1 +596.3%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +148.4%
Contains more Vitamin B5Vitamin B5 +161.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.06mg
~equal in Folate ~26µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +326%
Contains more ProteinProtein +329.8%
Contains more FatsFats +4169.2%
Contains more CarbsCarbs +256.1%
Contains more OtherOther +96.7%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +23689.4%
Contains more Poly. FatPolyunsaturated fat +1889.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Pecan pie DV% diff.
Vitamin C 92.7mg 0.2mg 103%
Polyunsaturated fat 0.287g 5.71g 36%
Vitamin K 40.3µg 34%
Fats 0.52g 22.2g 33%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.047g 11.181g 28%
Manganese 0.098mg 0.712mg 27%
Selenium 0.2µg 12µg 21%
Calories 61kcal 412kcal 18%
Saturated fat 0.029g 3.989g 18%
Iron 0.31mg 1.48mg 15%
Carbs 14.66g 52.2g 13%
Vitamin B1 0.027mg 0.188mg 13%
Vitamin B2 0.025mg 0.18mg 12%
Fiber 3g 12%
Sodium 3mg 262mg 11%
Vitamin E 1.46mg 10%
Phosphorus 34mg 94mg 9%
Vitamin A 4µg 82µg 9%
Copper 0.13mg 0.211mg 9%
Zinc 0.14mg 1.02mg 8%
Protein 1.14g 4.9g 8%
Vitamin B12 0µg 0.17µg 7%
Vitamin B5 0.183mg 0.479mg 6%
Fructose 4.35g 5%
Potassium 312mg 133mg 5%
Vitamin B3 0.341mg 0.847mg 3%
Magnesium 17mg 26mg 2%
Choline 7.8mg 1%
Net carbs 11.66g 52.2g N/A
Calcium 34mg 32mg 0%
Sugar 8.99g N/A
Vitamin B6 0.063mg 0.06mg 0%
Folate 25µg 26µg 0%
Tryptophan 0.015mg 0.069mg 0%
Threonine 0.047mg 0.189mg 0%
Isoleucine 0.051mg 0.223mg 0%
Leucine 0.066mg 0.372mg 0%
Lysine 0.061mg 0.248mg 0%
Methionine 0.024mg 0.125mg 0%
Phenylalanine 0.044mg 0.25mg 0%
Valine 0.057mg 0.255mg 0%
Histidine 0.027mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Pecan pie
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
17%
Pecan pie
Minerals Daily Need Coverage Score
14%
Kiwi
43%
Pecan pie

Comparison summary

Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 8.99g)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $0.5)
Which food is richer in minerals?
Pecan pie
Pecan pie is relatively richer in minerals
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 259mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 3.96g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 1)
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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.