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  6. Kiwi vs. Sweet roll

Kiwi vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between kiwi and sweet roll

  • Kiwi is richer in vitamin C and vitamin K, yet sweet roll is richer in selenium, vitamin B1, vitamin B2, iron, and vitamin B3.
  • Daily need coverage for vitamin C for kiwi is 101% higher.
  • Kiwi contains 9 times more vitamin K than sweet roll. Kiwi contains 40.3µg of vitamin K, while sweet roll contains 4.4µg.
  • Kiwi contains less sodium.
  • Sweet roll has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Kiwi vs Sweet roll 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
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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more PotassiumPotassium +181.1%
Contains more CopperCopper +47.7%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +111.8%
Contains more IronIron +416.1%
Contains more ZincZinc +321.4%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +206.1%
Contains more SeleniumSelenium +8400%
~equal in Magnesium ~17mg

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
Kiwi
2
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%
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +4535%
Contains more Vitamin KVitamin K +815.9%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin EVitamin E +36.3%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +599.1%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +188%
Contains more CholineCholine +429.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Sweet roll DV% diff.
Vitamin C 92.7mg 2mg 101%
Polyunsaturated fat 0.287g 7.473g 48%
Selenium 0.2µg 17µg 31%
Vitamin K 40.3µg 4.4µg 30%
Vitamin B1 0.027mg 0.324mg 25%
Fats 0.52g 16.4g 24%
Cholesterol 0mg 66mg 22%
Vitamin B2 0.025mg 0.265mg 18%
Iron 0.31mg 1.6mg 16%
Calories 61kcal 372kcal 16%
Saturated fat 0.029g 3.079g 14%
Sodium 3mg 304mg 13%
Vitamin B3 0.341mg 2.384mg 13%
Carbs 14.66g 50.9g 12%
Monounsaturated fat 0.047g 4.797g 12%
Folate 25µg 72µg 12%
Protein 1.14g 6.2g 10%
Manganese 0.098mg 0.3mg 9%
Choline 7.8mg 41.3mg 6%
Vitamin B12 0µg 0.14µg 6%
Potassium 312mg 111mg 6%
Vitamin A 4µg 62µg 6%
Phosphorus 34mg 76mg 6%
Fructose 4.35g 5%
Copper 0.13mg 0.088mg 5%
Calcium 34mg 72mg 4%
Vitamin E 1.46mg 1.99mg 4%
Vitamin B5 0.183mg 0.406mg 4%
Zinc 0.14mg 0.59mg 4%
Vitamin B6 0.063mg 0.107mg 3%
Fiber 3g 2.4g 2%
Net carbs 11.66g 48.5g N/A
Magnesium 17mg 17mg 0%
Sugar 8.99g 31.73g N/A
Tryptophan 0.015mg 0.074mg 0%
Threonine 0.047mg 0.211mg 0%
Isoleucine 0.051mg 0.259mg 0%
Leucine 0.066mg 0.458mg 0%
Lysine 0.061mg 0.243mg 0%
Methionine 0.024mg 0.117mg 0%
Phenylalanine 0.044mg 0.3mg 0%
Valine 0.057mg 0.291mg 0%
Histidine 0.027mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +235%
Contains more ProteinProtein +443.9%
Contains more FatsFats +3053.8%
Contains more CarbsCarbs +247.2%
Contains more OtherOther +178.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +10106.4%
Contains more Poly. FatPolyunsaturated fat +2503.8%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.