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Kiwi vs. Pork chop — In-Depth Nutrition Comparison

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How are kiwi and pork chop different?

  • Kiwi is richer in vitamin C and vitamin K, while pork chop is higher in selenium, vitamin B3, vitamin B1, vitamin B6, phosphorus, vitamin B12, and zinc.
  • Kiwi covers your daily need for vitamin C, 103% more than pork chop.
  • Kiwi has a higher glycemic index (58) than pork chop (0).

Kiwifruit, green, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types were used in this article.

Infographic

Kiwi vs Pork chop 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
3
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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more CopperCopper +23.8%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +880%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +64.7%
Contains more IronIron +180.6%
Contains more ZincZinc +2150%
Contains more PhosphorusPhosphorus +608.8%
Contains more SeleniumSelenium +18100%
~equal in Potassium ~315mg

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
4
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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +595.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1714.8%
Contains more Vitamin B2Vitamin B2 +1152%
Contains more Vitamin B3Vitamin B3 +2224.6%
Contains more Vitamin B5Vitamin B5 +503.3%
Contains more Vitamin B6Vitamin B6 +676.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +765.4%
~equal in Vitamin A ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.2%
Contains more OtherOther +27.1%
Contains more ProteinProtein +1980.7%
Contains more FatsFats +2659.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +10297.9%
Contains more Poly. FatPolyunsaturated fat +559.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Pork chop DV% diff.
Vitamin C 92.7mg 0mg 103%
Selenium 0.2µg 36.4µg 66%
Vitamin B3 0.341mg 7.927mg 47%
Protein 1.14g 23.72g 45%
Vitamin B1 0.027mg 0.49mg 39%
Vitamin K 40.3µg 0µg 34%
Vitamin B6 0.063mg 0.489mg 33%
Phosphorus 34mg 241mg 30%
Vitamin B12 0µg 0.66µg 28%
Zinc 0.14mg 3.15mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B2 0.025mg 0.313mg 22%
Fats 0.52g 14.35g 21%
Saturated fat 0.029g 4.339g 20%
Vitamin B5 0.183mg 1.104mg 18%
Monounsaturated fat 0.047g 4.887g 12%
Fiber 3g 0g 12%
Choline 7.8mg 67.5mg 11%
Polyunsaturated fat 0.287g 1.894g 11%
Calories 61kcal 231kcal 9%
Vitamin E 1.46mg 0.21mg 8%
Iron 0.31mg 0.87mg 7%
Folate 25µg 0µg 6%
Vitamin D 0µg 1µg 5%
Carbs 14.66g 0g 5%
Vitamin D 0IU 40IU 5%
Fructose 4.35g 5%
Manganese 0.098mg 0.01mg 4%
Copper 0.13mg 0.105mg 3%
Sodium 3mg 74mg 3%
Calcium 34mg 56mg 2%
Magnesium 17mg 20mg 1%
Net carbs 11.66g 0g N/A
Potassium 312mg 315mg 0%
Sugar 8.99g 0g N/A
Vitamin A 4µg 4µg 0%
Trans fat 0g 0.066g N/A
Tryptophan 0.015mg 0.282mg 0%
Threonine 0.047mg 1.043mg 0%
Isoleucine 0.051mg 1.123mg 0%
Leucine 0.066mg 1.952mg 0%
Lysine 0.061mg 2.109mg 0%
Methionine 0.024mg 0.65mg 0%
Phenylalanine 0.044mg 0.985mg 0%
Valine 0.057mg 1.2mg 0%
Histidine 0.027mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Pork chop
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwi
51%
Pork chop
Minerals Daily Need Coverage Score
14%
Kiwi
53%
Pork chop

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 4.31g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.3)

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.