Kiwi vs. Porridge — In-Depth Nutrition Comparison
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Differences between kiwi and porridge
- Kiwi has more vitamin C, vitamin K, fiber, copper, vitamin E, and potassium, while porridge has more iron and calcium.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Porridge contains 403 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while porridge contains 0.1µg.
- The amount of sugar in porridge is lower.
The food types used in this comparison are Kiwifruit, green, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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 MagnesiumMagnesium | +240% |
| Contains more PotassiumPotassium | +1850% |
| Contains more CopperCopper | +225% |
| Contains more PhosphorusPhosphorus | +126.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +155.9% |
| Contains more IronIron | +1106.5% |
| Contains more SeleniumSelenium | +1300% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +7200% |
| Contains more Vitamin B5Vitamin B5 | +157.7% |
| Contains more Vitamin B6Vitamin B6 | +384.6% |
| Contains more Vitamin KVitamin K | +40200% |
| Contains more FolateFolate | +108.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103.7% |
| Contains more Vitamin B3Vitamin B3 | +52.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Iron | 0.31mg | 3.74mg | 43% |
| Vitamin K | 40.3µg | 0.1µg | 34% |
| Vitamin E | 1.46mg | 0.02mg | 10% |
| Fiber | 3g | 0.5g | 10% |
| Copper | 0.13mg | 0.04mg | 10% |
| Potassium | 312mg | 16mg | 9% |
| Fructose | 4.35g | 5% | |
| Calcium | 34mg | 87mg | 5% |
| Selenium | 0.2µg | 2.8µg | 5% |
| Vitamin B6 | 0.063mg | 0.013mg | 4% |
| Manganese | 0.098mg | 0mg | 4% |
| Folate | 25µg | 12µg | 3% |
| Magnesium | 17mg | 5mg | 3% |
| Phosphorus | 34mg | 15mg | 3% |
| Vitamin B5 | 0.183mg | 0.071mg | 2% |
| Vitamin B1 | 0.027mg | 0.055mg | 2% |
| Calories | 61kcal | 50kcal | 1% |
| Protein | 1.14g | 1.44g | 1% |
| Polyunsaturated fat | 0.287g | 0.114g | 1% |
| Vitamin B3 | 0.341mg | 0.52mg | 1% |
| Carbs | 14.66g | 10.52g | 1% |
| Choline | 7.8mg | 1% | |
| Fats | 0.52g | 0.21g | 0% |
| Net carbs | 11.66g | 10.02g | N/A |
| Sugar | 8.99g | 0.03g | N/A |
| Zinc | 0.14mg | 0.13mg | 0% |
| Sodium | 3mg | 6mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B2 | 0.025mg | 0.025mg | 0% |
| Saturated fat | 0.029g | 0.033g | 0% |
| Monounsaturated fat | 0.047g | 0.028g | 0% |
| Tryptophan | 0.015mg | 0.02mg | 0% |
| Threonine | 0.047mg | 0.045mg | 0% |
| Isoleucine | 0.051mg | 0.063mg | 0% |
| Leucine | 0.066mg | 0.11mg | 0% |
| Lysine | 0.061mg | 0.037mg | 0% |
| Methionine | 0.024mg | 0.027mg | 0% |
| Phenylalanine | 0.044mg | 0.078mg | 0% |
| Valine | 0.057mg | 0.07mg | 0% |
| Histidine | 0.027mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +147.6% |
| Contains more CarbsCarbs | +39.4% |
| Contains more OtherOther | +177.3% |
| Contains more ProteinProtein | +26.3% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Mono. FatMonounsaturated fat | +67.9% |
| Contains more Poly. FatPolyunsaturated fat | +151.8% |
