Kiwi vs. Steak — In-Depth Nutrition Comparison
Compare
A recap on differences between kiwi and steak
- Kiwi is higher in vitamin C and vitamin K, yet steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and iron.
- Kiwi covers your daily vitamin C needs 103% more than steak.
- Kiwi contains 25 times more vitamin K than steak. While kiwi contains 40.3µg of vitamin K, steak contains only 1.6µg.
- The amount of saturated fat in kiwi is lower.
- The glycemic index of steak is lower.
Food varieties used in this article are Kiwifruit, green, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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.
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +11.8% |
| Contains more CopperCopper | +52.9% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +35.3% |
| Contains more IronIron | +674.2% |
| Contains more ZincZinc | +4428.6% |
| Contains more PhosphorusPhosphorus | +379.4% |
| Contains more SeleniumSelenium | +15800% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +2418.8% |
| Contains more FolateFolate | +316.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +174.1% |
| Contains more Vitamin B2Vitamin B2 | +1104% |
| Contains more Vitamin B3Vitamin B3 | +1410% |
| Contains more Vitamin B6Vitamin B6 | +693.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +49.4% |
| Contains more OtherOther | +13% |
| Contains more ProteinProtein | +2079.8% |
| Contains more FatsFats | +3557.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +19412.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Selenium | 0.2µg | 31.8µg | 57% |
| Zinc | 0.14mg | 6.34mg | 56% |
| Protein | 1.14g | 24.85g | 47% |
| Saturated fat | 0.029g | 8.443g | 38% |
| Vitamin B6 | 0.063mg | 0.5mg | 34% |
| Vitamin K | 40.3µg | 1.6µg | 32% |
| Vitamin B3 | 0.341mg | 5.149mg | 30% |
| Fats | 0.52g | 19.02g | 28% |
| Cholesterol | 0mg | 78mg | 26% |
| Iron | 0.31mg | 2.4mg | 26% |
| Monounsaturated fat | 0.047g | 9.171g | 23% |
| Vitamin B2 | 0.025mg | 0.301mg | 21% |
| Phosphorus | 34mg | 163mg | 18% |
| Fiber | 3g | 0g | 12% |
| Calories | 61kcal | 271kcal | 11% |
| Vitamin E | 1.46mg | 10% | |
| Carbs | 14.66g | 0g | 5% |
| Fructose | 4.35g | 5% | |
| Copper | 0.13mg | 0.085mg | 5% |
| Folate | 25µg | 6µg | 5% |
| Vitamin B5 | 0.183mg | 4% | |
| Manganese | 0.098mg | 4% | |
| Vitamin B1 | 0.027mg | 0.074mg | 4% |
| Polyunsaturated fat | 0.287g | 0.896g | 4% |
| Sodium | 3mg | 58mg | 2% |
| Calcium | 34mg | 12mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Potassium | 312mg | 279mg | 1% |
| Choline | 7.8mg | 1% | |
| Magnesium | 17mg | 23mg | 1% |
| Net carbs | 11.66g | 0g | N/A |
| Sugar | 8.99g | 0g | N/A |
| Vitamin A | 4µg | 7µg | 0% |
| Tryptophan | 0.015mg | 0.278mg | 0% |
| Threonine | 0.047mg | 1.171mg | 0% |
| Isoleucine | 0.051mg | 1.157mg | 0% |
| Leucine | 0.066mg | 2.142mg | 0% |
| Lysine | 0.061mg | 2.38mg | 0% |
| Methionine | 0.024mg | 0.672mg | 0% |
| Phenylalanine | 0.044mg | 0.997mg | 0% |
| Valine | 0.057mg | 1.242mg | 0% |
| Histidine | 0.027mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
45%
Minerals Daily Need Coverage Score
14%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 58)
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 8.414g)
Which food is cheaper?
Kiwi is cheaper (difference - $1.9)
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.
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.