Kiwi vs. Potato — In-Depth Nutrition Comparison
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Significant differences between kiwi and potatoes
- Kiwi has more vitamin C, vitamin K, and vitamin E; however, potatoes are richer in vitamin B6 and iron.
- Kiwi covers your daily vitamin C needs 81% more than potatoes.
- Potatoes have 146 times less vitamin E than kiwi. Kiwi has 1.46mg of vitamin E, while potatoes have 0.01mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of kiwi is 58.
Specific food types used in this comparison are Kiwifruit, green, raw and Potatoes, flesh, and skin, raw.
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 CalciumCalcium | +183.3% |
| Contains more CopperCopper | +18.2% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +35.3% |
| Contains more PotassiumPotassium | +36.2% |
| Contains more IronIron | +161.3% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +67.6% |
| Contains more ManganeseManganese | +104.1% |
| Contains more SeleniumSelenium | +100% |
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 | +370.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +14500% |
| Contains more Vitamin KVitamin K | +1915% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B3Vitamin B3 | +211.1% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +373% |
| Contains more CholineCholine | +55.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 19.7mg | 81% |
| Vitamin K | 40.3µg | 2µg | 32% |
| Vitamin B6 | 0.063mg | 0.298mg | 18% |
| Vitamin E | 1.46mg | 0.01mg | 10% |
| Iron | 0.31mg | 0.81mg | 6% |
| Starch | 0g | 15.29g | 6% |
| Fructose | 4.35g | 0.26g | 5% |
| Vitamin B3 | 0.341mg | 1.061mg | 5% |
| Vitamin B1 | 0.027mg | 0.081mg | 5% |
| Manganese | 0.098mg | 0.2mg | 4% |
| Fiber | 3g | 2.1g | 4% |
| Potassium | 312mg | 425mg | 3% |
| Phosphorus | 34mg | 57mg | 3% |
| Folate | 25µg | 15µg | 3% |
| Copper | 0.13mg | 0.11mg | 2% |
| Polyunsaturated fat | 0.287g | 0.042g | 2% |
| Calcium | 34mg | 12mg | 2% |
| Vitamin B5 | 0.183mg | 0.295mg | 2% |
| Protein | 1.14g | 2.05g | 2% |
| Carbs | 14.66g | 17.49g | 1% |
| Choline | 7.8mg | 12.1mg | 1% |
| Fats | 0.52g | 0.09g | 1% |
| Calories | 61kcal | 77kcal | 1% |
| Vitamin B2 | 0.025mg | 0.032mg | 1% |
| Magnesium | 17mg | 23mg | 1% |
| Zinc | 0.14mg | 0.3mg | 1% |
| Net carbs | 11.66g | 15.39g | N/A |
| Sugar | 8.99g | 0.82g | N/A |
| Sodium | 3mg | 6mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Selenium | 0.2µg | 0.4µg | 0% |
| Saturated fat | 0.029g | 0.025g | 0% |
| Monounsaturated fat | 0.047g | 0.002g | 0% |
| Tryptophan | 0.015mg | 0.021mg | 0% |
| Threonine | 0.047mg | 0.067mg | 0% |
| Isoleucine | 0.051mg | 0.066mg | 0% |
| Leucine | 0.066mg | 0.098mg | 0% |
| Lysine | 0.061mg | 0.107mg | 0% |
| Methionine | 0.024mg | 0.032mg | 0% |
| Phenylalanine | 0.044mg | 0.081mg | 0% |
| Valine | 0.057mg | 0.103mg | 0% |
| Histidine | 0.027mg | 0.035mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +477.8% |
| Contains more ProteinProtein | +79.8% |
| Contains more CarbsCarbs | +19.3% |
| Contains more OtherOther | +83.6% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2250% |
| Contains more Poly. FatPolyunsaturated fat | +583.3% |
| Contains less Sat. FatSaturated fat | -13.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +1225.8% |
| Contains more FructoseFructose | +1573.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +13.3% |
~equal in
Lactose
~0g