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Kiwifruit vs. Jalapeño — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Jalapeño?

  • Kiwifruit is higher in Vitamin K, and Copper, however, Jalapeño is richer in Vitamin C, Vitamin B6, Vitamin E , Vitamin B3, and Vitamin A RAE.
  • Jalapeño's daily need coverage for Vitamin C is 29% more.
  • Jalapeño contains 3 times less Calcium than Kiwifruit. Kiwifruit contains 34mg of Calcium, while Jalapeño contains 12mg.
  • Jalapeño has less Sugar.

We used Kiwifruit, green, raw and Peppers, jalapeno, raw types in this article.

Infographic

Kiwifruit vs Jalapeño 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.
Contains more Calcium +183.3%
Contains more Iron +24%
Contains more Magnesium +13.3%
Contains more Phosphorus +30.8%
Contains more Potassium +25.8%
Contains more Copper +182.6%
Contains more Selenium +100%
Equal in Sodium - 3
Equal in Zinc - 0.14
Equal in Manganese - 0.097
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +183.3%
Contains more Iron +24%
Contains more Magnesium +13.3%
Contains more Phosphorus +30.8%
Contains more Potassium +25.8%
Contains more Copper +182.6%
Contains more Selenium +100%
Equal in Sodium - 3
Equal in Zinc - 0.14
Equal in Manganese - 0.097

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 K +117.8%
Contains more Vitamin A +1139.1%
Contains more Vitamin E +145.2%
Contains more Vitamin C +27.9%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B5 +72.1%
Contains more Vitamin B6 +565.1%
Equal in Folate - 27
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin K +117.8%
Contains more Vitamin A +1139.1%
Contains more Vitamin E +145.2%
Contains more Vitamin C +27.9%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B5 +72.1%
Contains more Vitamin B6 +565.1%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.3%
Contains more Fats +40.5%
Contains more Carbs +125.5%
Contains more Other +15.1%
Contains more Water +10.4%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +25.3%
Contains more Fats +40.5%
Contains more Carbs +125.5%
Contains more Other +15.1%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +62.1%
Contains more Polyunsaturated fat +156.3%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +62.1%
Contains more Polyunsaturated fat +156.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +177.7%
Contains more Fructose +65.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +177.7%
Contains more Fructose +65.4%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Jalapeño Opinion
Net carbs 11.66g 3.7g Kiwifruit
Protein 1.14g 0.91g Kiwifruit
Fats 0.52g 0.37g Kiwifruit
Carbs 14.66g 6.5g Kiwifruit
Calories 61kcal 29kcal Kiwifruit
Fructose 4.35g 2.63g Kiwifruit
Sugar 8.99g 4.12g Jalapeño
Fiber 3g 2.8g Kiwifruit
Calcium 34mg 12mg Kiwifruit
Iron 0.31mg 0.25mg Kiwifruit
Magnesium 17mg 15mg Kiwifruit
Phosphorus 34mg 26mg Kiwifruit
Potassium 312mg 248mg Kiwifruit
Sodium 3mg 3mg
Zinc 0.14mg 0.14mg
Copper 0.13mg 0.046mg Kiwifruit
Manganese 0.098mg 0.097mg Kiwifruit
Selenium 0.2µg 0.4µg Jalapeño
Vitamin A 87IU 1078IU Jalapeño
Vitamin A RAE 4µg 54µg Jalapeño
Vitamin E 1.46mg 3.58mg Jalapeño
Vitamin C 92.7mg 118.6mg Jalapeño
Vitamin B1 0.027mg 0.04mg Jalapeño
Vitamin B2 0.025mg 0.07mg Jalapeño
Vitamin B3 0.341mg 1.28mg Jalapeño
Vitamin B5 0.183mg 0.315mg Jalapeño
Vitamin B6 0.063mg 0.419mg Jalapeño
Folate 25µg 27µg Jalapeño
Vitamin K 40.3µg 18.5µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.092g Kiwifruit
Monounsaturated Fat 0.047g 0.029g Kiwifruit
Polyunsaturated fat 0.287g 0.112g Kiwifruit
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Jalapeño
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Kiwifruit
64%
Jalapeño
Minerals Daily Need Coverage Score
14%
Kiwifruit
9%
Jalapeño

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.3)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Jalapeño
Jalapeño is lower in Sugar (difference - 4.87g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.