Kiwi vs. Pot roast — In-Depth Nutrition Comparison
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Differences between kiwi and pot roast
- Kiwi has more vitamin C and vitamin K, while pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, and phosphorus.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Pot roast contains 22 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while pot roast contains 1.8µg.
- The amount of saturated fat in kiwi is lower.
- Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of kiwi is 58.
The food types used in this comparison are Kiwifruit, green, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.
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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 CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +35.1% |
| Contains more CopperCopper | +31.3% |
| Contains less SodiumSodium | -93.6% |
| Contains more ManganeseManganese | +880% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more IronIron | +680.6% |
| Contains more ZincZinc | +4657.1% |
| Contains more PhosphorusPhosphorus | +411.8% |
| Contains more SeleniumSelenium | +13400% |
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 | +186.3% |
| Contains more Vitamin KVitamin K | +2138.9% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +118.5% |
| Contains more Vitamin B2Vitamin B2 | +584% |
| Contains more Vitamin B3Vitamin B3 | +1103.8% |
| Contains more Vitamin B5Vitamin B5 | +212% |
| Contains more Vitamin B6Vitamin B6 | +349.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1312.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin B12 | 0µg | 2.13µg | 89% |
| Zinc | 0.14mg | 6.66mg | 59% |
| Protein | 1.14g | 28.94g | 56% |
| Selenium | 0.2µg | 27µg | 49% |
| Cholesterol | 0mg | 116mg | 39% |
| Saturated fat | 0.029g | 7.548g | 34% |
| Vitamin K | 40.3µg | 1.8µg | 32% |
| Fats | 0.52g | 19.17g | 29% |
| Iron | 0.31mg | 2.42mg | 26% |
| Vitamin B3 | 0.341mg | 4.105mg | 24% |
| Monounsaturated fat | 0.047g | 8.175g | 20% |
| Phosphorus | 34mg | 174mg | 20% |
| Choline | 7.8mg | 110.2mg | 19% |
| Vitamin B6 | 0.063mg | 0.283mg | 17% |
| Calories | 61kcal | 297kcal | 12% |
| Fiber | 3g | 0g | 12% |
| Vitamin B2 | 0.025mg | 0.171mg | 11% |
| Vitamin B5 | 0.183mg | 0.571mg | 8% |
| Vitamin E | 1.46mg | 0.51mg | 6% |
| Fructose | 4.35g | 5% | |
| Carbs | 14.66g | 0g | 5% |
| Folate | 25µg | 9µg | 4% |
| Manganese | 0.098mg | 0.01mg | 4% |
| Vitamin B1 | 0.027mg | 0.059mg | 3% |
| Polyunsaturated fat | 0.287g | 0.708g | 3% |
| Copper | 0.13mg | 0.099mg | 3% |
| Sodium | 3mg | 47mg | 2% |
| Calcium | 34mg | 16mg | 2% |
| Potassium | 312mg | 231mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 8IU | 1% |
| Net carbs | 11.66g | 0g | N/A |
| Magnesium | 17mg | 19mg | 0% |
| Sugar | 8.99g | 0g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.015mg | 0.19mg | 0% |
| Threonine | 0.047mg | 1.156mg | 0% |
| Isoleucine | 0.051mg | 1.317mg | 0% |
| Leucine | 0.066mg | 2.302mg | 0% |
| Lysine | 0.061mg | 2.446mg | 0% |
| Methionine | 0.024mg | 0.754mg | 0% |
| Phenylalanine | 0.044mg | 1.143mg | 0% |
| Valine | 0.057mg | 1.436mg | 0% |
| Histidine | 0.027mg | 0.924mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +60.1% |
| Contains more OtherOther | +-6200% |
| Contains more ProteinProtein | +2438.6% |
| Contains more FatsFats | +3586.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +17293.6% |
| Contains more Poly. FatPolyunsaturated fat | +146.7% |
