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  6. Kiwi vs. Rib eye steak

Kiwi vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between kiwi and rib eye steak

  • Kiwi is higher in vitamin C and vitamin K, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and iron.
  • Kiwi covers your daily vitamin C needs 103% more than rib eye steak.
  • Kiwi contains 25 times more vitamin K than rib eye steak. While kiwi contains 40.3µg of vitamin K, rib eye steak contains only 1.6µg.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Kiwifruit, green, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Kiwi vs Rib eye steak 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
Kiwi
5
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +20%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +22.5%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +622.6%
Contains more ZincZinc +4121.4%
Contains more PhosphorusPhosphorus +347.1%
Contains more SeleniumSelenium +14750%

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
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin KVitamin K +2418.8%
Contains more FolateFolate +316.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163%
Contains more Vitamin B2Vitamin B2 +1048%
Contains more Vitamin B3Vitamin B3 +1339.3%
Contains more Vitamin B5Vitamin B5 +192.9%
Contains more Vitamin B6Vitamin B6 +657.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525.6%

All nutrients comparison - raw data values

Nutrient Kiwi Rib eye steak DV% diff.
Vitamin C 92.7mg 0mg 103%
Vitamin B12 0µg 2.1µg 88%
Selenium 0.2µg 29.7µg 54%
Zinc 0.14mg 5.91mg 52%
Protein 1.14g 23.69g 45%
Saturated fat 0.029g 9.684g 44%
Fats 0.52g 21.81g 33%
Vitamin K 40.3µg 1.6µg 32%
Vitamin B6 0.063mg 0.477mg 32%
Vitamin B3 0.341mg 4.908mg 29%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.047g 10.519g 26%
Iron 0.31mg 2.24mg 24%
Vitamin B2 0.025mg 0.287mg 20%
Phosphorus 34mg 152mg 17%
Fiber 3g 0g 12%
Calories 61kcal 291kcal 12%
Vitamin E 1.46mg 0.1mg 9%
Choline 7.8mg 48.8mg 7%
Vitamin B5 0.183mg 0.536mg 7%
Copper 0.13mg 0.08mg 6%
Folate 25µg 6µg 5%
Polyunsaturated fat 0.287g 1.027g 5%
Carbs 14.66g 0g 5%
Fructose 4.35g 5%
Vitamin B1 0.027mg 0.071mg 4%
Calcium 34mg 11mg 2%
Sodium 3mg 54mg 2%
Potassium 312mg 260mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Magnesium 17mg 22mg 1%
Manganese 0.098mg 0.08mg 1%
Net carbs 11.66g 0g N/A
Sugar 8.99g 0g N/A
Vitamin A 4µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.015mg 0.265mg 0%
Threonine 0.047mg 1.116mg 0%
Isoleucine 0.051mg 1.103mg 0%
Leucine 0.066mg 2.041mg 0%
Lysine 0.061mg 2.269mg 0%
Methionine 0.024mg 0.641mg 0%
Phenylalanine 0.044mg 0.95mg 0%
Valine 0.057mg 1.184mg 0%
Histidine 0.027mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.4%
Contains more OtherOther +6000%
Contains more ProteinProtein +1978.1%
Contains more FatsFats +4094.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +22280.9%
Contains more Poly. FatPolyunsaturated fat +257.8%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.