Kiwi vs. Tomato sauce — In-Depth Nutrition Comparison
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A recap on differences between kiwi and tomato sauce
- Kiwi is higher in vitamin C, vitamin K, and fiber, yet tomato sauce is higher in iron.
- Kiwi covers your daily vitamin C needs 95% more than tomato sauce.
- Kiwi contains 14 times more Vitamin K than tomato sauce. While kiwi contains 40.3µg of Vitamin K, tomato sauce contains only 2.8µg.
- The amount of sugar in tomato sauce is lower.
- The glycemic index of tomato sauce is lower.
Food varieties used in this article are Kiwifruit, green, raw and Tomato sauce, canned, no salt added.
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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 MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +142.9% |
| Contains more CopperCopper | +13% |
| Contains more PhosphorusPhosphorus | +25.9% |
| Contains less SodiumSodium | -72.7% |
| Contains more IronIron | +209.7% |
| Contains more ZincZinc | +57.1% |
| Contains more ManganeseManganese | +15.3% |
| Contains more SeleniumSelenium | +200% |
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 | +1224.3% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin KVitamin K | +1339.3% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B3Vitamin B3 | +190.6% |
| Contains more Vitamin B5Vitamin B5 | +68.9% |
| Contains more Vitamin B6Vitamin B6 | +55.6% |
| Contains more CholineCholine | +26.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more FatsFats | +73.3% |
| Contains more CarbsCarbs | +176.1% |
| Contains more OtherOther | +213.1% |
~equal in
Protein
~1.2g
~equal in
Water
~91.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated Fat:
Sat. Fat
0.041 g
Monounsaturated Fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains less Sat. FatSaturated Fat | -29.3% |
| Contains more Poly. FatPolyunsaturated fat | +137.2% |
~equal in
Monounsaturated Fat
~0.044g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +125.8% |
| Contains more FructoseFructose | +160.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 24kcal |
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| Protein | 1.14g | 1.2g |
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| Fats | 0.52g | 0.3g |
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| Vitamin C | 92.7mg | 7mg |
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| Net carbs | 11.66g | 3.81g |
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| Carbs | 14.66g | 5.31g |
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| Magnesium | 17mg | 15mg |
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| Calcium | 34mg | 14mg |
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| Potassium | 312mg | 297mg |
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| Iron | 0.31mg | 0.96mg |
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| Sugar | 8.99g | 3.56g |
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| Fiber | 3g | 1.5g |
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| Copper | 0.13mg | 0.115mg |
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| Zinc | 0.14mg | 0.22mg |
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| Phosphorus | 34mg | 27mg |
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| Sodium | 3mg | 11mg |
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| Vitamin A | 87IU | 435IU |
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| Vitamin A | 4µg | 22µg |
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| Vitamin E | 1.46mg | 1.44mg |
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| Manganese | 0.098mg | 0.113mg |
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| Selenium | 0.2µg | 0.6µg |
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| Vitamin B1 | 0.027mg | 0.024mg |
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| Vitamin B2 | 0.025mg | 0.065mg |
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| Vitamin B3 | 0.341mg | 0.991mg |
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| Vitamin B5 | 0.183mg | 0.309mg |
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| Vitamin B6 | 0.063mg | 0.098mg |
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| Vitamin K | 40.3µg | 2.8µg |
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| Folate | 25µg | 9µg |
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| Choline | 7.8mg | 9.9mg |
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| Saturated Fat | 0.029g | 0.041g |
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| Monounsaturated Fat | 0.047g | 0.044g |
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| Polyunsaturated fat | 0.287g | 0.121g |
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| Tryptophan | 0.015mg | 0.009mg |
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| Threonine | 0.047mg | 0.037mg |
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| Isoleucine | 0.051mg | 0.025mg |
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| Leucine | 0.066mg | 0.034mg |
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| Lysine | 0.061mg | 0.037mg |
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| Methionine | 0.024mg | 0.008mg |
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| Phenylalanine | 0.044mg | 0.036mg |
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| Valine | 0.057mg | 0.025mg |
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| Histidine | 0.027mg | 0.02mg |
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| Fructose | 4.35g | 1.67g |
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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%
14%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Tomato sauce is lower in Sugar (difference - 5.43g)
Which food is lower in glycemic index?
Tomato sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Tomato sauce is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kiwi is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.