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Kiwi vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between kiwi and fish sandwiches

  • Kiwi has more vitamin C and vitamin K; however, fish sandwiches are higher in selenium, vitamin B12, vitamin B1, iron, phosphorus, and vitamin B3.
  • Kiwi covers your daily need for vitamin C, 101% more than fish sandwiches.
  • Kiwi has 3 times more vitamin K than fish sandwiches. While kiwi has 40.3µg of vitamin K, fish sandwiches have only 13.6µg.
  • Kiwi has less sodium.

These are the specific foods used in this comparison Kiwifruit, green, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Kiwi vs Fish sandwich 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
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +51.5%
Contains more CopperCopper +73.3%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +47.1%
Contains more IronIron +383.9%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +241.2%
Contains more ManganeseManganese +169.4%
Contains more SeleniumSelenium +8900%
~equal in Calcium ~37mg

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
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 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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +5050%
Contains more Vitamin EVitamin E +165.5%
Contains more Vitamin KVitamin K +196.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +677.8%
Contains more Vitamin B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +530.5%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84%
Contains more CholineCholine +270.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +71.5%
Contains more ProteinProtein +802.6%
Contains more FatsFats +2294.2%
Contains more CarbsCarbs +82.1%
Contains more OtherOther +249.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +5421.3%
Contains more Poly. FatPolyunsaturated fat +2080.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +242.5%
Contains more FructoseFructose +195.9%
Contains more GalactoseGalactose +∞%
Contains more MaltoseMaltose +357.9%
~equal in Starch ~0g
~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 Fish sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kiwi Fish sandwich DV% diff.
Vitamin C 92.7mg 1.8mg 101%
Polyunsaturated fat 0.287g 6.257g 40%
Selenium 0.2µg 18µg 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 3mg 602mg 26%
Vitamin K 40.3µg 13.6µg 22%
Fats 0.52g 12.45g 18%
Protein 1.14g 10.29g 18%
Vitamin B1 0.027mg 0.21mg 15%
Iron 0.31mg 1.5mg 15%
Cholesterol 0mg 35mg 12%
Phosphorus 34mg 116mg 12%
Vitamin B3 0.341mg 2.15mg 11%
Calories 61kcal 257kcal 10%
Vitamin B2 0.025mg 0.14mg 9%
Saturated fat 0.029g 1.949g 9%
Fiber 3g 1g 8%
Manganese 0.098mg 0.264mg 7%
Vitamin E 1.46mg 0.55mg 6%
Monounsaturated fat 0.047g 2.595g 6%
Copper 0.13mg 0.075mg 6%
Folate 25µg 46µg 5%
Choline 7.8mg 28.9mg 4%
Carbs 14.66g 26.69g 4%
Vitamin B5 0.183mg 0.37mg 4%
Fructose 4.35g 1.47g 4%
Zinc 0.14mg 0.49mg 3%
Potassium 312mg 206mg 3%
Magnesium 17mg 25mg 2%
Vitamin B6 0.063mg 0.07mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 9IU 1%
Net carbs 11.66g 25.69g N/A
Calcium 34mg 37mg 0%
Sugar 8.99g 3.53g N/A
Vitamin A 4µg 6µg 0%
Trans fat 0g 0.08g N/A
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Fish sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Kiwi
27%
Fish sandwich
Minerals Daily Need Coverage Score
14%
Kiwi
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.92g)
Which food is lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 5.46g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 2)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.