Kiwi vs. Steak — In-Depth Nutrition Comparison
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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.
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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 | +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 | +∞% |
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 |
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% |
