Kiwifruit vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between Kiwifruit and Pilaf
- Kiwifruit has more Vitamin C, and Vitamin K, however, Pilaf is richer in Selenium, Vitamin B1, Folate, Vitamin B3, Manganese, Iron, and Vitamin B6.
- Kiwifruit covers your daily Vitamin C needs 98% more than Pilaf.
- Pilaf has 81 times less Vitamin K than Kiwifruit. Kiwifruit has 40.3µg of Vitamin K, while Pilaf has 0.5µg.
- Kiwifruit contains less Sodium.
Specific food types used in this comparison are Kiwifruit, green, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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
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Potassium
+66%
Contains
less
Sodium
-99.8%
Contains
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Calcium
+144.1%
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Iron
+687.1%
Contains
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Magnesium
+88.2%
Contains
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Phosphorus
+352.9%
Contains
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Zinc
+621.4%
Contains
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Copper
+27.7%
Contains
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Manganese
+800%
Contains
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Selenium
+16100%
Contains
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Potassium
+66%
Contains
less
Sodium
-99.8%
Contains
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Calcium
+144.1%
Contains
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Iron
+687.1%
Contains
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Magnesium
+88.2%
Contains
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Phosphorus
+352.9%
Contains
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Zinc
+621.4%
Contains
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Copper
+27.7%
Contains
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Manganese
+800%
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Selenium
+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.
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Contains
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Vitamin A
+521.4%
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Vitamin E
+3550%
Contains
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Vitamin C
+2161%
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Vitamin K
+7960%
Contains
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Vitamin B1
+2133.3%
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Vitamin B2
+248%
Contains
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Vitamin B3
+1696.8%
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Vitamin B5
+290.7%
Contains
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Vitamin B6
+534.9%
Contains
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Folate
+748%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+521.4%
Contains
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Vitamin E
+3550%
Contains
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Vitamin C
+2161%
Contains
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Vitamin K
+7960%
Contains
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Vitamin B1
+2133.3%
Contains
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Vitamin B2
+248%
Contains
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Vitamin B3
+1696.8%
Contains
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Vitamin B5
+290.7%
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Vitamin B6
+534.9%
Contains
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Folate
+748%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+933.2%
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Protein
+814%
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Fats
+163.5%
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Carbs
+420.5%
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Other
+532.8%
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Water
+933.2%
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Protein
+814%
Contains
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Fats
+163.5%
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Carbs
+420.5%
Contains
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Other
+532.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-90.6%
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Monounsaturated Fat
+693.6%
Contains
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Polyunsaturated fat
+31.4%
Contains
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Saturated Fat
-90.6%
Contains
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Monounsaturated Fat
+693.6%
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Polyunsaturated fat
+31.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+4010%
Contains
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Fructose
+∞%
Contains
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Galactose
+∞%
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Starch
+∞%
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Sucrose
+100%
Contains
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Maltose
+494.7%
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Glucose
+4010%
Contains
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Fructose
+∞%
Contains
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Galactose
+∞%
Contains
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Starch
+∞%
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Sucrose
+100%
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Maltose
+494.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.66g | 75.11g |
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| Protein | 1.14g | 10.42g |
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| Fats | 0.52g | 1.37g |
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| Carbs | 14.66g | 76.31g |
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| Calories | 61kcal | 359kcal |
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| Starch | 0g | 71.23g |
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| Fructose | 4.35g | 0g |
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| Sugar | 8.99g | 1.53g |
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| Fiber | 3g | 1.2g |
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| Calcium | 34mg | 83mg |
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| Iron | 0.31mg | 2.44mg |
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| Magnesium | 17mg | 32mg |
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| Phosphorus | 34mg | 154mg |
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| Potassium | 312mg | 188mg |
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| Sodium | 3mg | 1303mg |
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| Zinc | 0.14mg | 1.01mg |
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| Copper | 0.13mg | 0.166mg |
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| Manganese | 0.098mg | 0.882mg |
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| Selenium | 0.2µg | 32.4µg |
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| Vitamin A | 87IU | 14IU |
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| Vitamin A RAE | 4µg | 4µg | |
| Vitamin E | 1.46mg | 0.04mg |
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| Vitamin C | 92.7mg | 4.1mg |
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| Vitamin B1 | 0.027mg | 0.603mg |
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| Vitamin B2 | 0.025mg | 0.087mg |
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| Vitamin B3 | 0.341mg | 6.127mg |
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| Vitamin B5 | 0.183mg | 0.715mg |
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| Vitamin B6 | 0.063mg | 0.4mg |
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| Folate | 25µg | 212µg |
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| Vitamin B12 | 0µg | 0.02µg |
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| Vitamin K | 40.3µg | 0.5µg |
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| Tryptophan | 0.015mg | 0.086mg |
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| Threonine | 0.047mg | 0.221mg |
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| Isoleucine | 0.051mg | 0.279mg |
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| Leucine | 0.066mg | 0.523mg |
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| Lysine | 0.061mg | 0.189mg |
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| Methionine | 0.024mg | 0.145mg |
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| Phenylalanine | 0.044mg | 0.32mg |
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| Valine | 0.057mg | 0.374mg |
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| Histidine | 0.027mg | 0.15mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 0.029g | 0.307g |
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| Monounsaturated Fat | 0.047g | 0.373g |
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| Polyunsaturated fat | 0.287g | 0.377g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
14%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 7.46g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.5)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 1300mg)
Which food is lower in Cholesterol?
Kiwifruit is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.278g)
Which food is lower in glycemic index?
Kiwifruit is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
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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.