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  6. Kiwi vs. Smoked salmon

Kiwi vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on differences between kiwi and smoked salmon

  • Kiwi is higher in vitamin C and vitamin K, yet smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B6, and choline.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than kiwi.
  • The amount of sodium in kiwi is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Kiwifruit, green, raw and Fish, salmon, chinook, smoked.

Infographic

Kiwi vs Smoked salmon 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
4
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +78.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +476.5%
Contains more IronIron +174.2%
Contains more CopperCopper +76.9%
Contains more ZincZinc +121.4%
Contains more PhosphorusPhosphorus +382.4%
Contains more SeleniumSelenium +16100%
~equal in Magnesium ~18mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +304%
Contains more Vitamin B3Vitamin B3 +1284.2%
Contains more Vitamin B5Vitamin B5 +375.4%
Contains more Vitamin B6Vitamin B6 +341.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1041%
~equal in Vitamin E ~1.35mg

All nutrients comparison - raw data values

Nutrient Kiwi Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin C 92.7mg 0mg 103%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.2µg 32.4µg 59%
Protein 1.14g 18.28g 34%
Vitamin K 40.3µg 0.1µg 34%
Sodium 3mg 672mg 29%
Vitamin B3 0.341mg 4.72mg 27%
Phosphorus 34mg 164mg 19%
Vitamin B6 0.063mg 0.278mg 17%
Choline 7.8mg 89mg 15%
Vitamin B5 0.183mg 0.87mg 14%
Fiber 3g 0g 12%
Copper 0.13mg 0.23mg 11%
Cholesterol 0mg 23mg 8%
Iron 0.31mg 0.85mg 7%
Folate 25µg 2µg 6%
Fats 0.52g 4.32g 6%
Vitamin B2 0.025mg 0.101mg 6%
Monounsaturated fat 0.047g 2.023g 5%
Polyunsaturated fat 0.287g 0.995g 5%
Carbs 14.66g 0g 5%
Fructose 4.35g 5%
Saturated fat 0.029g 0.929g 4%
Potassium 312mg 175mg 4%
Manganese 0.098mg 0.017mg 4%
Calories 61kcal 117kcal 3%
Vitamin A 4µg 26µg 2%
Zinc 0.14mg 0.31mg 2%
Calcium 34mg 11mg 2%
Vitamin E 1.46mg 1.35mg 1%
Net carbs 11.66g 0g N/A
Magnesium 17mg 18mg 0%
Sugar 8.99g 0g N/A
Vitamin B1 0.027mg 0.023mg 0%
Tryptophan 0.015mg 0.205mg 0%
Threonine 0.047mg 0.801mg 0%
Isoleucine 0.051mg 0.842mg 0%
Leucine 0.066mg 1.486mg 0%
Lysine 0.061mg 1.679mg 0%
Methionine 0.024mg 0.541mg 0%
Phenylalanine 0.044mg 0.714mg 0%
Valine 0.057mg 0.942mg 0%
Histidine 0.027mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.4%
Contains more ProteinProtein +1503.5%
Contains more FatsFats +730.8%
Contains more OtherOther +785.2%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +4204.3%
Contains more Poly. FatPolyunsaturated fat +246.7%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.