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Kiwi vs. Chili pepper — In-Depth Nutrition Comparison

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What are the differences between kiwi and chili pepper?

  • Kiwi is higher in vitamin K, fiber, and vitamin E; however, chili pepper is richer in vitamin C, vitamin B6, vitamin A, iron, and vitamin B3.
  • Chili pepper's daily need coverage for vitamin C is 57% more.
  • Chili pepper contains 3 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while chili pepper contains 14µg.
  • Chili pepper has less sugar.
  • Chili pepper has a lower glycemic index (45) than kiwi (58).

We used Kiwifruit, green, raw and Peppers, hot chili, red, raw types in this article.

Infographic

Kiwi vs Chili pepper 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +142.9%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +232.3%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +26.5%
Contains more ManganeseManganese +90.8%
Contains more SeleniumSelenium +150%
~equal in Potassium ~322mg
~equal in Copper ~0.129mg

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
2
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin EVitamin E +111.6%
Contains more Vitamin KVitamin K +187.9%
Contains more Vitamin CVitamin C +55%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +244%
Contains more Vitamin B3Vitamin B3 +264.8%
Contains more Vitamin B6Vitamin B6 +703.2%
Contains more CholineCholine +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.201mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Kiwi Chili pepper DV% diff.
Vitamin C 92.7mg 143.7mg 57%
Vitamin B6 0.063mg 0.506mg 34%
Vitamin K 40.3µg 14µg 22%
Iron 0.31mg 1.03mg 9%
Fiber 3g 1.5g 6%
Vitamin B3 0.341mg 1.244mg 6%
Fructose 4.35g 5%
Vitamin B2 0.025mg 0.086mg 5%
Vitamin E 1.46mg 0.69mg 5%
Vitamin A 4µg 48µg 5%
Manganese 0.098mg 0.187mg 4%
Vitamin B1 0.027mg 0.072mg 4%
Calcium 34mg 14mg 2%
Carbs 14.66g 8.81g 2%
Calories 61kcal 40kcal 1%
Protein 1.14g 1.87g 1%
Choline 7.8mg 10.9mg 1%
Zinc 0.14mg 0.26mg 1%
Magnesium 17mg 23mg 1%
Folate 25µg 23µg 1%
Selenium 0.2µg 0.5µg 1%
Phosphorus 34mg 43mg 1%
Fats 0.52g 0.44g 0%
Net carbs 11.66g 7.31g N/A
Potassium 312mg 322mg 0%
Sugar 8.99g 5.3g N/A
Copper 0.13mg 0.129mg 0%
Sodium 3mg 9mg 0%
Vitamin B5 0.183mg 0.201mg 0%
Saturated fat 0.029g 0.042g 0%
Monounsaturated fat 0.047g 0.024g 0%
Polyunsaturated fat 0.287g 0.239g 0%
Tryptophan 0.015mg 0.026mg 0%
Threonine 0.047mg 0.074mg 0%
Isoleucine 0.051mg 0.065mg 0%
Leucine 0.066mg 0.105mg 0%
Lysine 0.061mg 0.089mg 0%
Methionine 0.024mg 0.024mg 0%
Phenylalanine 0.044mg 0.062mg 0%
Valine 0.057mg 0.084mg 0%
Histidine 0.027mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more FatsFats +18.2%
Contains more CarbsCarbs +66.4%
Contains more ProteinProtein +64%
Contains more OtherOther +41%
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +95.8%
Contains more Poly. FatPolyunsaturated fat +20.1%

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.