Kiwi vs. Pumpkin pie — In-Depth Nutrition Comparison
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The main differences between kiwi and pumpkin pie
- Kiwi is richer in vitamin C and vitamin K, yet pumpkin pie is richer in vitamin A, vitamin B12, vitamin B1, selenium, and vitamin B2.
- Daily need coverage for vitamin C for kiwi is 103% higher.
- Kiwi contains 3 times more vitamin K than pumpkin pie. Kiwi contains 40.3µg of vitamin K, while pumpkin pie contains 13.2µg.
- Kiwi contains less saturated fat.
Food types used in this article are Kiwifruit, green, raw and Pie, pumpkin, commercially prepared.
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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 | +21.4% |
| Contains more PotassiumPotassium | +86.8% |
| Contains less SodiumSodium | -98.7% |
| Contains more CalciumCalcium | +88.2% |
| Contains more IronIron | +190.3% |
| Contains more CopperCopper | +13.8% |
| Contains more ZincZinc | +178.6% |
| Contains more PhosphorusPhosphorus | +138.2% |
| Contains more ManganeseManganese | +131.6% |
| Contains more SeleniumSelenium | +2600% |
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 EVitamin E | +92.1% |
| Contains more Vitamin KVitamin K | +205.3% |
| Contains more Vitamin AVitamin A | +11100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +555.6% |
| Contains more Vitamin B2Vitamin B2 | +396% |
| Contains more Vitamin B3Vitamin B3 | +224.6% |
| Contains more Vitamin B5Vitamin B5 | +147% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +380.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more WaterWater | +64.9% |
| Contains more ProteinProtein | +242.1% |
| Contains more FatsFats | +1775% |
| Contains more CarbsCarbs | +137.6% |
| Contains more OtherOther | +85.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +9687.2% |
| Contains more Poly. FatPolyunsaturated fat | +516.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
| Contains more FructoseFructose | +52.6% |
| Contains more GalactoseGalactose | +1600% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +6100% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +400% |
~equal in
Glucose
~3.78g
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin A | 4µg | 448µg | 49% |
| Vitamin K | 40.3µg | 13.2µg | 23% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Fats | 0.52g | 9.75g | 14% |
| Vitamin B1 | 0.027mg | 0.177mg | 13% |
| Monounsaturated fat | 0.047g | 4.6g | 11% |
| Sodium | 3mg | 239mg | 10% |
| Polyunsaturated fat | 0.287g | 1.77g | 10% |
| Calories | 61kcal | 243kcal | 9% |
| Saturated fat | 0.029g | 1.988g | 9% |
| Selenium | 0.2µg | 5.4µg | 9% |
| Cholesterol | 0mg | 26mg | 9% |
| Vitamin B2 | 0.025mg | 0.124mg | 8% |
| Carbs | 14.66g | 34.83g | 7% |
| Phosphorus | 34mg | 81mg | 7% |
| Iron | 0.31mg | 0.9mg | 7% |
| Manganese | 0.098mg | 0.227mg | 6% |
| Protein | 1.14g | 3.9g | 6% |
| Vitamin B5 | 0.183mg | 0.452mg | 5% |
| Vitamin B3 | 0.341mg | 1.107mg | 5% |
| Fiber | 3g | 1.8g | 5% |
| Choline | 7.8mg | 37.5mg | 5% |
| Vitamin E | 1.46mg | 0.76mg | 5% |
| Potassium | 312mg | 167mg | 4% |
| Starch | 0g | 10.73g | 4% |
| Calcium | 34mg | 64mg | 3% |
| Zinc | 0.14mg | 0.39mg | 2% |
| Copper | 0.13mg | 0.148mg | 2% |
| Fructose | 4.35g | 2.85g | 2% |
| Magnesium | 17mg | 14mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 11.66g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 8.99g | 18.88g | N/A |
| Vitamin B6 | 0.063mg | 0.063mg | 0% |
| Folate | 25µg | 26µg | 0% |
| Tryptophan | 0.015mg | 0.048mg | 0% |
| Threonine | 0.047mg | 0.154mg | 0% |
| Isoleucine | 0.051mg | 0.158mg | 0% |
| Leucine | 0.066mg | 0.297mg | 0% |
| Lysine | 0.061mg | 0.192mg | 0% |
| Methionine | 0.024mg | 0.249mg | 0% |
| Phenylalanine | 0.044mg | 0.175mg | 0% |
| Valine | 0.057mg | 0.211mg | 0% |
| Histidine | 0.027mg | 0.088mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
39%
32%
Minerals Daily Need Coverage Score
14%
26%
Comparison summary
Which food is richer in minerals?
Pumpkin pie is relatively richer in minerals
Which food is cheaper?
Pumpkin pie is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 9.89g)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 1.959g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 1)