Kiwi vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between kiwi and pretzel
- Kiwi is higher in vitamin C and vitamin K, yet pretzel is higher in iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
- Kiwi covers your daily vitamin C needs 101% more than pretzel.
- Kiwi contains 14 times more vitamin K than pretzel. While kiwi contains 40.3µg of vitamin K, pretzel contains only 2.8µg.
- The amount of sodium in kiwi is lower.
- The glycemic index of kiwi is lower.
Food varieties used in this article are Kiwifruit, green, raw and Snacks, pretzels, hard, plain, salted.
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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.
| Contains more CalciumCalcium | +25.9% |
| Contains more PotassiumPotassium | +39.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +70.6% |
| Contains more IronIron | +1377.4% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +642.9% |
| Contains more PhosphorusPhosphorus | +276.5% |
| Contains more ManganeseManganese | +935.7% |
| Contains more SeleniumSelenium | +2100% |
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.
| Contains more Vitamin CVitamin C | +4314.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +210.6% |
| Contains more Vitamin KVitamin K | +1339.3% |
| Contains more Vitamin B1Vitamin B1 | +1470.4% |
| Contains more Vitamin B2Vitamin B2 | +1228% |
| Contains more Vitamin B3Vitamin B3 | +1445.5% |
| Contains more Vitamin B5Vitamin B5 | +76% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more FolateFolate | +564% |
| Contains more CholineCholine | +278.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2554% |
| Contains more ProteinProtein | +780.7% |
| Contains more FatsFats | +463.5% |
| Contains more CarbsCarbs | +448.4% |
| Contains more OtherOther | +475.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +1446.8% |
| Contains more Poly. FatPolyunsaturated fat | +349.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +495.7% |
| Contains more FructoseFructose | +1303.2% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +484.2% |
~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.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 2.1mg | 101% |
| Sodium | 3mg | 1240mg | 54% |
| Iron | 0.31mg | 4.58mg | 53% |
| Manganese | 0.098mg | 1.015mg | 40% |
| Folate | 25µg | 166µg | 35% |
| Vitamin B1 | 0.027mg | 0.424mg | 33% |
| Vitamin B3 | 0.341mg | 5.27mg | 31% |
| Vitamin K | 40.3µg | 2.8µg | 31% |
| Starch | 0g | 72.58g | 30% |
| Vitamin B2 | 0.025mg | 0.332mg | 24% |
| Carbs | 14.66g | 80.39g | 22% |
| Protein | 1.14g | 10.04g | 18% |
| Calories | 61kcal | 384kcal | 16% |
| Phosphorus | 34mg | 128mg | 13% |
| Zinc | 0.14mg | 1.04mg | 8% |
| Selenium | 0.2µg | 4.4µg | 8% |
| Polyunsaturated fat | 0.287g | 1.291g | 7% |
| Vitamin E | 1.46mg | 0.47mg | 7% |
| Fructose | 4.35g | 0.31g | 5% |
| Fats | 0.52g | 2.93g | 4% |
| Choline | 7.8mg | 29.5mg | 4% |
| Potassium | 312mg | 223mg | 3% |
| Magnesium | 17mg | 29mg | 3% |
| Vitamin B5 | 0.183mg | 0.322mg | 3% |
| Copper | 0.13mg | 0.156mg | 3% |
| Fiber | 3g | 3.4g | 2% |
| Saturated fat | 0.029g | 0.391g | 2% |
| Monounsaturated fat | 0.047g | 0.727g | 2% |
| Vitamin B6 | 0.063mg | 0.074mg | 1% |
| Calcium | 34mg | 27mg | 1% |
| Net carbs | 11.66g | 76.99g | N/A |
| Sugar | 8.99g | 2.21g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.015mg | 0.097mg | 0% |
| Threonine | 0.047mg | 0.25mg | 0% |
| Isoleucine | 0.051mg | 0.407mg | 0% |
| Leucine | 0.066mg | 0.757mg | 0% |
| Lysine | 0.061mg | 0.257mg | 0% |
| Methionine | 0.024mg | 0.177mg | 0% |
| Phenylalanine | 0.044mg | 0.52mg | 0% |
| Valine | 0.057mg | 0.48mg | 0% |
| Histidine | 0.027mg | 0.22mg | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
14%
67%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 1237mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.362g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 25)
Which food is cheaper?
Kiwi is cheaper (difference - $1.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.