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Kiwi vs. Sapodilla — In-Depth Nutrition Comparison

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Differences between Kiwi and Sapodilla

  • Kiwi has more Vitamin C, while Sapodilla has more Fiber, and Iron.
  • Kiwi's daily need coverage for Vitamin C is 87% higher.
  • Sapodilla contains 3 times less Phosphorus than Kiwi. Kiwi contains 34mg of Phosphorus, while Sapodilla contains 12mg.

The food types used in this comparison are Kiwifruit, green, raw and Sapodilla, raw.

Infographic

Kiwi vs Sapodilla 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
8
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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +61.9%
Contains more PotassiumPotassium +61.7%
Contains more CopperCopper +51.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +183.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more IronIron +158.1%
Contains more SeleniumSelenium +200%

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
10
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% 5.2% 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 49% 3.6% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +530.6%
Contains more Vitamin AVitamin A +45%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +70.5%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +78.6%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +37.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +159.1%
Contains more OtherOther +22%
Contains more FatsFats +111.5%
Contains more CarbsCarbs +36.2%
~equal in Water ~78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
2
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
27% 72%
Saturated Fat: Sat. Fat 0.194 g
Monounsaturated Fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated Fat -85.1%
Contains more Poly. FatPolyunsaturated fat +2509.1%
Contains more Mono. FatMonounsaturated Fat +1008.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Sapodilla
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Sapodilla Opinion
Calories 61kcal 83kcal Sapodilla
Protein 1.14g 0.44g Kiwi
Fats 0.52g 1.1g Sapodilla
Vitamin C 92.7mg 14.7mg Kiwi
Net carbs 11.66g 14.66g Sapodilla
Carbs 14.66g 19.96g Sapodilla
Magnesium 17mg 12mg Kiwi
Calcium 34mg 21mg Kiwi
Potassium 312mg 193mg Kiwi
Iron 0.31mg 0.8mg Sapodilla
Sugar 8.99g Sapodilla
Fiber 3g 5.3g Sapodilla
Copper 0.13mg 0.086mg Kiwi
Zinc 0.14mg 0.1mg Kiwi
Phosphorus 34mg 12mg Kiwi
Sodium 3mg 12mg Kiwi
Vitamin A 87IU 60IU Kiwi
Vitamin A 4µg 3µg Kiwi
Vitamin E 1.46mg Kiwi
Manganese 0.098mg Kiwi
Selenium 0.2µg 0.6µg Sapodilla
Vitamin B1 0.027mg 0mg Kiwi
Vitamin B2 0.025mg 0.02mg Kiwi
Vitamin B3 0.341mg 0.2mg Kiwi
Vitamin B5 0.183mg 0.252mg Sapodilla
Vitamin B6 0.063mg 0.037mg Kiwi
Vitamin K 40.3µg Kiwi
Folate 25µg 14µg Kiwi
Choline 7.8mg Kiwi
Saturated Fat 0.029g 0.194g Kiwi
Monounsaturated Fat 0.047g 0.521g Sapodilla
Polyunsaturated fat 0.287g 0.011g Kiwi
Tryptophan 0.015mg 0.005mg Kiwi
Threonine 0.047mg 0.012mg Kiwi
Isoleucine 0.051mg 0.015mg Kiwi
Leucine 0.066mg 0.024mg Kiwi
Lysine 0.061mg 0.039mg Kiwi
Methionine 0.024mg 0.003mg Kiwi
Phenylalanine 0.044mg 0.013mg Kiwi
Valine 0.057mg 0.016mg Kiwi
Histidine 0.027mg 0.016mg Kiwi
Fructose 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Sapodilla
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
7%
Sapodilla
Minerals Daily Need Coverage Score
14%
Kiwi
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 21)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.165g)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.