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Kiwi vs. Spread — In-Depth Nutrition Comparison

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Differences between kiwi and spread

  • Kiwi has more vitamin C, vitamin K, and fiber, while spread has more vitamin B12, selenium, vitamin B1, and choline.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Spread contains 25 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while spread contains 1.6µg.
  • The amount of saturated fat in kiwi is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of kiwi is 58.

The food types used in this comparison are Kiwifruit, green, raw and Sandwich spread, pork, beef.

Infographic

Kiwi vs Spread 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
5
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%
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +183.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +276.9%
Contains more IronIron +154.8%
Contains more ZincZinc +628.6%
Contains more PhosphorusPhosphorus +73.5%
Contains more SeleniumSelenium +4750%
~equal in Copper ~0.13mg

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
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2418.8%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +19.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +537%
Contains more Vitamin B2Vitamin B2 +436%
Contains more Vitamin B3Vitamin B3 +407.3%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +698.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +22.8%
Contains more WaterWater +37.8%
Contains more ProteinProtein +571.9%
Contains more FatsFats +3234.6%
Contains more OtherOther +355.7%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +16036.2%
Contains more Poly. FatPolyunsaturated fat +793.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Spread DV% diff.
Vitamin C 92.7mg 0mg 103%
Vitamin B12 0µg 1.12µg 47%
Sodium 3mg 1013mg 44%
Vitamin K 40.3µg 1.6µg 32%
Saturated fat 0.029g 5.977g 27%
Fats 0.52g 17.34g 26%
Monounsaturated fat 0.047g 7.584g 19%
Selenium 0.2µg 9.7µg 17%
Polyunsaturated fat 0.287g 2.565g 15%
Cholesterol 0mg 38mg 13%
Protein 1.14g 7.66g 13%
Vitamin B1 0.027mg 0.172mg 12%
Fiber 3g 0.2g 11%
Choline 7.8mg 62.3mg 10%
Vitamin B3 0.341mg 1.73mg 9%
Calories 61kcal 235kcal 9%
Vitamin B2 0.025mg 0.134mg 8%
Zinc 0.14mg 1.02mg 8%
Folate 25µg 2µg 6%
Potassium 312mg 110mg 6%
Iron 0.31mg 0.79mg 6%
Vitamin B5 0.183mg 0.43mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 59mg 4%
Vitamin B6 0.063mg 0.12mg 4%
Manganese 0.098mg 0.026mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin E 1.46mg 1.74mg 2%
Calcium 34mg 12mg 2%
Vitamin A 4µg 26µg 2%
Magnesium 17mg 8mg 2%
Carbs 14.66g 11.94g 1%
Net carbs 11.66g 11.74g N/A
Sugar 8.99g 0g N/A
Copper 0.13mg 0.13mg 0%
Tryptophan 0.015mg 0.082mg 0%
Threonine 0.047mg 0.334mg 0%
Isoleucine 0.051mg 0.334mg 0%
Leucine 0.066mg 0.6mg 0%
Lysine 0.061mg 0.663mg 0%
Methionine 0.024mg 0.196mg 0%
Phenylalanine 0.044mg 0.301mg 0%
Valine 0.057mg 0.356mg 0%
Histidine 0.027mg 0.279mg 0%

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
14%
Kiwi
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 58)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.5)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1010mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 5.948g)
Which food is richer in minerals?
?
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.