Kiwi vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between kiwi and pilaf
- Kiwi has more vitamin C and vitamin K; however, pilaf is richer in selenium, vitamin B1, folate, vitamin B3, manganese, iron, and vitamin B6.
- Kiwi covers your daily vitamin C needs 98% more than pilaf.
- Pilaf has 81 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while pilaf has 0.5µg.
- Kiwi contains less sodium.
Specific food types used in this comparison are Kiwifruit, green, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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 more PotassiumPotassium | +66% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +144.1% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +27.7% |
| Contains more ZincZinc | +621.4% |
| Contains more PhosphorusPhosphorus | +352.9% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +16100% |
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 | +2161% |
| Contains more Vitamin EVitamin E | +3550% |
| Contains more Vitamin KVitamin K | +7960% |
| Contains more Vitamin B1Vitamin B1 | +2133.3% |
| Contains more Vitamin B2Vitamin B2 | +248% |
| Contains more Vitamin B3Vitamin B3 | +1696.8% |
| Contains more Vitamin B5Vitamin B5 | +290.7% |
| Contains more Vitamin B6Vitamin B6 | +534.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +748% |
| Contains more CholineCholine | +124.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 4.1mg | 98% |
| Selenium | 0.2µg | 32.4µg | 59% |
| Sodium | 3mg | 1303mg | 57% |
| Vitamin B1 | 0.027mg | 0.603mg | 48% |
| Folate | 25µg | 212µg | 47% |
| Vitamin B3 | 0.341mg | 6.127mg | 36% |
| Manganese | 0.098mg | 0.882mg | 34% |
| Vitamin K | 40.3µg | 0.5µg | 33% |
| Starch | 0g | 71.23g | 29% |
| Iron | 0.31mg | 2.44mg | 27% |
| Vitamin B6 | 0.063mg | 0.4mg | 26% |
| Carbs | 14.66g | 76.31g | 21% |
| Protein | 1.14g | 10.42g | 19% |
| Phosphorus | 34mg | 154mg | 17% |
| Calories | 61kcal | 359kcal | 15% |
| Vitamin B5 | 0.183mg | 0.715mg | 11% |
| Vitamin E | 1.46mg | 0.04mg | 9% |
| Zinc | 0.14mg | 1.01mg | 8% |
| Fiber | 3g | 1.2g | 7% |
| Calcium | 34mg | 83mg | 5% |
| Vitamin B2 | 0.025mg | 0.087mg | 5% |
| Fructose | 4.35g | 0g | 5% |
| Potassium | 312mg | 188mg | 4% |
| Copper | 0.13mg | 0.166mg | 4% |
| Magnesium | 17mg | 32mg | 4% |
| Choline | 7.8mg | 17.5mg | 2% |
| Monounsaturated fat | 0.047g | 0.373g | 1% |
| Saturated fat | 0.029g | 0.307g | 1% |
| Polyunsaturated fat | 0.287g | 0.377g | 1% |
| Fats | 0.52g | 1.37g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 11.66g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 8.99g | 1.53g | N/A |
| Vitamin A | 4µg | 4µg | 0% |
| Tryptophan | 0.015mg | 0.086mg | 0% |
| Threonine | 0.047mg | 0.221mg | 0% |
| Isoleucine | 0.051mg | 0.279mg | 0% |
| Leucine | 0.066mg | 0.523mg | 0% |
| Lysine | 0.061mg | 0.189mg | 0% |
| Methionine | 0.024mg | 0.145mg | 0% |
| Phenylalanine | 0.044mg | 0.32mg | 0% |
| Valine | 0.057mg | 0.374mg | 0% |
| Histidine | 0.027mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +933.2% |
| Contains more ProteinProtein | +814% |
| Contains more FatsFats | +163.5% |
| Contains more CarbsCarbs | +420.5% |
| Contains more OtherOther | +532.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +693.6% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +4010% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +100% |
| Contains more MaltoseMaltose | +494.7% |
~equal in
Lactose
~0g
