Kiwi vs. Spelt — In-Depth Nutrition Comparison
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How are Kiwi and Spelt different?
- Kiwi is richer in Vitamin C, and Vitamin K, while Spelt is higher in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Zinc, and Magnesium.
- Spelt covers your daily need of Manganese 125% more than Kiwi.
Kiwifruit, green, raw and Spelt, uncooked types were used in this article.
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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 less SodiumSodium | -62.5% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +24.4% |
| Contains more IronIron | +1332.3% |
| Contains more CopperCopper | +293.1% |
| Contains more ZincZinc | +2242.9% |
| Contains more PhosphorusPhosphorus | +1079.4% |
| Contains more ManganeseManganese | +2943.9% |
| Contains more SeleniumSelenium | +5750% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +770% |
| Contains more Vitamin EVitamin E | +84.8% |
| Contains more Vitamin KVitamin K | +1019.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1248.1% |
| Contains more Vitamin B2Vitamin B2 | +352% |
| Contains more Vitamin B3Vitamin B3 | +1906.7% |
| Contains more Vitamin B5Vitamin B5 | +483.6% |
| Contains more Vitamin B6Vitamin B6 | +265.1% |
| Contains more FolateFolate | +80% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +653.8% |
| Contains more ProteinProtein | +1178.1% |
| Contains more FatsFats | +367.3% |
| Contains more CarbsCarbs | +378.8% |
| Contains more OtherOther | +193.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -92.9% |
| Contains more Mono. FatMonounsaturated Fat | +846.8% |
| Contains more Poly. FatPolyunsaturated fat | +338.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +389.3% |
| Contains more FructoseFructose | +1712.5% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +293.3% |
| Contains more MaltoseMaltose | +2610.5% |
~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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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 338kcal |
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| Protein | 1.14g | 14.57g |
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| Fats | 0.52g | 2.43g |
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| Vitamin C | 92.7mg | 0mg |
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| Net carbs | 11.66g | 59.49g |
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| Carbs | 14.66g | 70.19g |
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| Magnesium | 17mg | 136mg |
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| Calcium | 34mg | 27mg |
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| Potassium | 312mg | 388mg |
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| Iron | 0.31mg | 4.44mg |
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| Sugar | 8.99g | 6.82g |
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| Fiber | 3g | 10.7g |
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| Copper | 0.13mg | 0.511mg |
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| Zinc | 0.14mg | 3.28mg |
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| Starch | 0g | 53.92g |
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| Phosphorus | 34mg | 401mg |
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| Sodium | 3mg | 8mg |
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| Vitamin A | 87IU | 10IU |
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| Vitamin A | 4µg | 0µg |
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| Vitamin E | 1.46mg | 0.79mg |
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| Manganese | 0.098mg | 2.983mg |
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| Selenium | 0.2µg | 11.7µg |
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| Vitamin B1 | 0.027mg | 0.364mg |
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| Vitamin B2 | 0.025mg | 0.113mg |
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| Vitamin B3 | 0.341mg | 6.843mg |
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| Vitamin B5 | 0.183mg | 1.068mg |
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| Vitamin B6 | 0.063mg | 0.23mg |
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| Vitamin K | 40.3µg | 3.6µg |
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| Folate | 25µg | 45µg |
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| Choline | 7.8mg |
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| Saturated Fat | 0.029g | 0.406g |
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| Monounsaturated Fat | 0.047g | 0.445g |
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| Polyunsaturated fat | 0.287g | 1.258g |
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| Tryptophan | 0.015mg | 0.132mg |
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| Threonine | 0.047mg | 0.443mg |
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| Isoleucine | 0.051mg | 0.552mg |
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| Leucine | 0.066mg | 1.07mg |
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| Lysine | 0.061mg | 0.409mg |
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| Methionine | 0.024mg | 0.258mg |
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| Phenylalanine | 0.044mg | 0.737mg |
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| Valine | 0.057mg | 0.681mg |
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| Histidine | 0.027mg | 0.36mg |
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| Fructose | 4.35g | 0.24g |
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| Omega-3 - ALA | 0.065g |
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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%
32%
Minerals Daily Need Coverage Score
14%
119%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 2.17g)
Which food is cheaper?
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwi is lower in Saturated Fat (difference - 0.377g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 5)
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.