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  6. Kiwi vs. Saltine cracker (includes oyster, soda, soup)

Kiwi vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the main differences between kiwi and saltine cracker (includes oyster, soda, soup)?

  • Kiwi is richer in vitamin C and vitamin K, while saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, and selenium.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Saltine cracker (includes oyster, soda, soup) has 2 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while saltine cracker (includes oyster, soda, soup) has 25.4µg.
  • Kiwi is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than kiwi (58).

We used Kiwifruit, green, raw and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Kiwi vs Saltine cracker (includes oyster, soda, soup) 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
3
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% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +105.3%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +1696.8%
Contains more ZincZinc +392.9%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +600%
Contains more SeleniumSelenium +5050%
~equal in Copper ~0.139mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +27%
Contains more Vitamin KVitamin K +58.7%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +1848%
Contains more Vitamin B3Vitamin B3 +1789.1%
Contains more Vitamin B5Vitamin B5 +192.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +436%
Contains more CholineCholine +114.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1545%
Contains more ProteinProtein +729.8%
Contains more FatsFats +1561.5%
Contains more CarbsCarbs +405.1%
Contains more OtherOther +359%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +4125.5%
Contains more Poly. FatPolyunsaturated fat +1584.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3325%
Contains more FructoseFructose +2189.5%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +415.8%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin C 92.7mg 0mg 103%
Iron 0.31mg 5.57mg 66%
Vitamin B1 0.027mg 0.702mg 56%
Sodium 3mg 941mg 41%
Vitamin B3 0.341mg 6.442mg 38%
Vitamin B2 0.025mg 0.487mg 36%
Polyunsaturated fat 0.287g 4.835g 30%
Starch 0g 67.83g 28%
Folate 25µg 134µg 27%
Manganese 0.098mg 0.686mg 26%
Carbs 14.66g 74.05g 20%
Calories 61kcal 418kcal 18%
Selenium 0.2µg 10.3µg 18%
Protein 1.14g 9.46g 17%
Vitamin K 40.3µg 25.4µg 12%
Fats 0.52g 8.64g 12%
Phosphorus 34mg 102mg 10%
Saturated fat 0.029g 1.653g 7%
Vitamin B5 0.183mg 0.536mg 7%
Fructose 4.35g 0.19g 5%
Zinc 0.14mg 0.69mg 5%
Potassium 312mg 152mg 5%
Monounsaturated fat 0.047g 1.986g 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 1.46mg 1.15mg 2%
Vitamin B6 0.063mg 0.086mg 2%
Calcium 34mg 19mg 2%
Choline 7.8mg 16.7mg 2%
Copper 0.13mg 0.139mg 1%
Fiber 3g 2.8g 1%
Magnesium 17mg 23mg 1%
Net carbs 11.66g 71.25g N/A
Sugar 8.99g 1.29g N/A
Vitamin A 4µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.015mg 0.116mg 0%
Threonine 0.047mg 0.268mg 0%
Isoleucine 0.051mg 0.333mg 0%
Leucine 0.066mg 0.652mg 0%
Lysine 0.061mg 0.172mg 0%
Methionine 0.024mg 0.147mg 0%
Phenylalanine 0.044mg 0.45mg 0%
Valine 0.057mg 0.399mg 0%
Histidine 0.027mg 0.197mg 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Kiwi
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
14%
Kiwi
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 7.7g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 938mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.624g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 16)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.