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  6. Kiwi vs. Pigeon pea raw

Kiwi vs. Pigeon pea raw — In-Depth Nutrition Comparison

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How are kiwi and pigeon pea raw different?

  • Kiwi is higher in vitamin C; however, pigeon pea raw is richer in folate, copper, manganese, iron, vitamin B1, fiber, phosphorus, magnesium, and potassium.
  • Daily need coverage for folate for pigeon pea raw is 108% higher.
  • Pigeon pea raw has a lower glycemic index (22) than kiwi (58).

Kiwifruit, green, raw and Pigeon peas (red gram), mature seeds, raw are the varieties used in this article.

Infographic

Kiwi vs Pigeon 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.
Kiwi
Kiwi
1
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +976.5%
Contains more CalciumCalcium +282.4%
Contains more PotassiumPotassium +346.2%
Contains more IronIron +1587.1%
Contains more CopperCopper +713.1%
Contains more ZincZinc +1871.4%
Contains more PhosphorusPhosphorus +979.4%
Contains more ManganeseManganese +1727.6%
Contains more SeleniumSelenium +4000%

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
Kiwi
5
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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2281.5%
Contains more Vitamin B2Vitamin B2 +648%
Contains more Vitamin B3Vitamin B3 +769.5%
Contains more Vitamin B5Vitamin B5 +591.8%
Contains more Vitamin B6Vitamin B6 +349.2%
Contains more FolateFolate +1724%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Pigeon pea raw DV% diff.
Folate 25µg 456µg 108%
Vitamin C 92.7mg 0mg 103%
Copper 0.13mg 1.057mg 103%
Manganese 0.098mg 1.791mg 74%
Iron 0.31mg 5.23mg 62%
Vitamin B1 0.027mg 0.643mg 51%
Phosphorus 34mg 367mg 48%
Fiber 3g 15g 48%
Protein 1.14g 21.7g 41%
Magnesium 17mg 183mg 40%
Vitamin K 40.3µg 34%
Potassium 312mg 1392mg 32%
Zinc 0.14mg 2.76mg 24%
Vitamin B5 0.183mg 1.266mg 22%
Vitamin B6 0.063mg 0.283mg 17%
Carbs 14.66g 62.78g 16%
Vitamin B3 0.341mg 2.965mg 16%
Selenium 0.2µg 8.2µg 15%
Calories 61kcal 343kcal 14%
Vitamin B2 0.025mg 0.187mg 12%
Vitamin E 1.46mg 10%
Calcium 34mg 130mg 10%
Fructose 4.35g 5%
Polyunsaturated fat 0.287g 0.814g 4%
Sodium 3mg 17mg 1%
Fats 0.52g 1.49g 1%
Choline 7.8mg 1%
Saturated fat 0.029g 0.33g 1%
Net carbs 11.66g 47.78g N/A
Sugar 8.99g N/A
Vitamin A 4µg 1µg 0%
Monounsaturated fat 0.047g 0.012g 0%
Tryptophan 0.015mg 0.212mg 0%
Threonine 0.047mg 0.767mg 0%
Isoleucine 0.051mg 0.785mg 0%
Leucine 0.066mg 1.549mg 0%
Lysine 0.061mg 1.521mg 0%
Methionine 0.024mg 0.243mg 0%
Phenylalanine 0.044mg 1.858mg 0%
Valine 0.057mg 0.937mg 0%
Histidine 0.027mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +684.4%
Contains more ProteinProtein +1803.5%
Contains more FatsFats +186.5%
Contains more CarbsCarbs +328.2%
Contains more OtherOther +463.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +291.7%
Contains more Poly. FatPolyunsaturated fat +183.6%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.