Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwi vs. Pretzel — In-Depth Nutrition Comparison

Compare

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.

Food varieties used in this article are Kiwifruit, green, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Kiwi vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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.
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% 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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
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
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
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
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
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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
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.
Kiwi Pretzel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Pretzel Opinion
Calories 61kcal 384kcal Pretzel
Protein 1.14g 10.04g Pretzel
Fats 0.52g 2.93g Pretzel
Vitamin C 92.7mg 2.1mg Kiwi
Net carbs 11.66g 76.99g Pretzel
Carbs 14.66g 80.39g Pretzel
Magnesium 17mg 29mg Pretzel
Calcium 34mg 27mg Kiwi
Potassium 312mg 223mg Kiwi
Iron 0.31mg 4.58mg Pretzel
Sugar 8.99g 2.21g Pretzel
Fiber 3g 3.4g Pretzel
Copper 0.13mg 0.156mg Pretzel
Zinc 0.14mg 1.04mg Pretzel
Starch 0g 72.58g Pretzel
Phosphorus 34mg 128mg Pretzel
Sodium 3mg 1240mg Kiwi
Vitamin A 87IU 0IU Kiwi
Vitamin A 4µg 0µg Kiwi
Vitamin E 1.46mg 0.47mg Kiwi
Manganese 0.098mg 1.015mg Pretzel
Selenium 0.2µg 4.4µg Pretzel
Vitamin B1 0.027mg 0.424mg Pretzel
Vitamin B2 0.025mg 0.332mg Pretzel
Vitamin B3 0.341mg 5.27mg Pretzel
Vitamin B5 0.183mg 0.322mg Pretzel
Vitamin B6 0.063mg 0.074mg Pretzel
Vitamin K 40.3µg 2.8µg Kiwi
Folate 25µg 166µg Pretzel
Trans Fat 0g 0.004g Kiwi
Choline 7.8mg 29.5mg Pretzel
Saturated Fat 0.029g 0.391g Kiwi
Monounsaturated Fat 0.047g 0.727g Pretzel
Polyunsaturated fat 0.287g 1.291g Pretzel
Tryptophan 0.015mg 0.097mg Pretzel
Threonine 0.047mg 0.25mg Pretzel
Isoleucine 0.051mg 0.407mg Pretzel
Leucine 0.066mg 0.757mg Pretzel
Lysine 0.061mg 0.257mg Pretzel
Methionine 0.024mg 0.177mg Pretzel
Phenylalanine 0.044mg 0.52mg Pretzel
Valine 0.057mg 0.48mg Pretzel
Histidine 0.027mg 0.22mg Pretzel
Fructose 4.35g 0.31g Kiwi
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

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

People also compare

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
37%
Pretzel
Minerals Daily Need Coverage Score
14%
Kiwi
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1237mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 25)
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)
Which food is richer in vitamins?
?
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.

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.