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Kiwi vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between kiwi and veggie burgers

  • Kiwi is higher in vitamin C and vitamin K, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, iron, folate, and phosphorus.
  • Veggie burgers cover your daily vitamin B1 needs 219% more than kiwi.
  • Kiwi contains 21 times more vitamin C than veggie burgers. While kiwi contains 92.7mg of vitamin C, veggie burgers contain only 4.5mg.
  • The amount of sodium in kiwi is lower.

Food varieties used in this article are Kiwifruit, green, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Kiwi vs Veggie burger 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
1
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +229.4%
Contains more CalciumCalcium +300%
Contains more IronIron +677.4%
Contains more CopperCopper +53.8%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +505.9%
Contains more ManganeseManganese +870.4%
Contains more SeleniumSelenium +11200%
~equal in Potassium ~333mg

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
4
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +1960%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +534.8%
Contains more Vitamin KVitamin K +859.5%
Contains more Vitamin B1Vitamin B1 +9718.5%
Contains more Vitamin B2Vitamin B2 +876%
Contains more Vitamin B3Vitamin B3 +1000.6%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +381%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +396%
Contains more CholineCholine +148.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Veggie burger DV% diff.
Vitamin B1 0.027mg 2.651mg 219%
Vitamin C 92.7mg 4.5mg 98%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.2µg 22.6µg 41%
Manganese 0.098mg 0.951mg 37%
Vitamin K 40.3µg 4.2µg 30%
Protein 1.14g 15.7g 29%
Iron 0.31mg 2.41mg 26%
Sodium 3mg 569mg 25%
Folate 25µg 124µg 25%
Phosphorus 34mg 206mg 25%
Vitamin B3 0.341mg 3.753mg 21%
Vitamin B6 0.063mg 0.303mg 18%
Vitamin B2 0.025mg 0.244mg 17%
Polyunsaturated fat 0.287g 2.023g 12%
Calcium 34mg 136mg 10%
Zinc 0.14mg 1.26mg 10%
Fats 0.52g 6.3g 9%
Magnesium 17mg 56mg 9%
Fiber 3g 4.9g 8%
Vitamin E 1.46mg 0.23mg 8%
Copper 0.13mg 0.2mg 8%
Saturated fat 0.029g 1.44g 6%
Calories 61kcal 177kcal 6%
Fructose 4.35g 0.13g 5%
Monounsaturated fat 0.047g 1.778g 4%
Starch 0g 5.78g 2%
Cholesterol 0mg 5mg 2%
Choline 7.8mg 19.4mg 2%
Vitamin B5 0.183mg 0.289mg 2%
Potassium 312mg 333mg 1%
Carbs 14.66g 14.27g 0%
Net carbs 11.66g 9.37g N/A
Sugar 8.99g 1.07g N/A
Vitamin A 4µg 1µg 0%
Tryptophan 0.015mg 0.162mg 0%
Threonine 0.047mg 0.605mg 0%
Isoleucine 0.051mg 0.78mg 0%
Leucine 0.066mg 1.399mg 0%
Lysine 0.061mg 1.004mg 0%
Methionine 0.024mg 0.291mg 0%
Phenylalanine 0.044mg 0.885mg 0%
Valine 0.057mg 0.89mg 0%
Histidine 0.027mg 0.465mg 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +35.7%
Contains more ProteinProtein +1277.2%
Contains more FatsFats +1111.5%
Contains more OtherOther +313.1%
~equal in Carbs ~14.27g

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +3683%
Contains more Poly. FatPolyunsaturated fat +604.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1480.8%
Contains more FructoseFructose +3246.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +313.3%
Contains more LactoseLactose +∞%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.