Kiwi vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between kiwi and waffle
- Kiwi is higher in vitamin C, yet waffle is higher in selenium, iron, vitamin B2, phosphorus, calcium, and vitamin B1.
- Kiwi covers your daily vitamin C needs 103% more than waffle.
- The amount of saturated fat in kiwi is lower.
- The glycemic index of kiwi is lower.
Food varieties used in this article are Kiwifruit, green, raw and Waffles, plain, prepared from recipe.
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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 PotassiumPotassium | +96.2% |
| Contains more CopperCopper | +109.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +645.2% |
| Contains more ZincZinc | +385.7% |
| Contains more PhosphorusPhosphorus | +458.8% |
| Contains more ManganeseManganese | +170.4% |
| Contains more SeleniumSelenium | +23000% |
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 | +23075% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +12.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1525% |
| Contains more Vitamin B1Vitamin B1 | +874.1% |
| Contains more Vitamin B2Vitamin B2 | +1288% |
| Contains more Vitamin B3Vitamin B3 | +507.9% |
| Contains more Vitamin B5Vitamin B5 | +165% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +84% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0.4mg | 103% |
| Selenium | 0.2µg | 46.2µg | 84% |
| Polyunsaturated fat | 0.287g | 6.785g | 43% |
| Vitamin K | 40.3µg | 34% | |
| Vitamin B2 | 0.025mg | 0.347mg | 25% |
| Iron | 0.31mg | 2.31mg | 25% |
| Cholesterol | 0mg | 69mg | 23% |
| Phosphorus | 34mg | 190mg | 22% |
| Calcium | 34mg | 255mg | 22% |
| Sodium | 3mg | 511mg | 22% |
| Fats | 0.52g | 14.1g | 21% |
| Vitamin B1 | 0.027mg | 0.263mg | 20% |
| Protein | 1.14g | 7.9g | 14% |
| Saturated fat | 0.029g | 2.866g | 13% |
| Calories | 61kcal | 291kcal | 12% |
| Fiber | 3g | 12% | |
| Vitamin B3 | 0.341mg | 2.073mg | 11% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Monounsaturated fat | 0.047g | 3.521g | 9% |
| Copper | 0.13mg | 0.062mg | 8% |
| Vitamin A | 4µg | 65µg | 7% |
| Manganese | 0.098mg | 0.265mg | 7% |
| Carbs | 14.66g | 32.9g | 6% |
| Vitamin B5 | 0.183mg | 0.485mg | 6% |
| Folate | 25µg | 46µg | 5% |
| Fructose | 4.35g | 5% | |
| Zinc | 0.14mg | 0.68mg | 5% |
| Potassium | 312mg | 159mg | 5% |
| Vitamin B6 | 0.063mg | 0.056mg | 1% |
| Choline | 7.8mg | 1% | |
| Net carbs | 11.66g | 32.9g | N/A |
| Magnesium | 17mg | 19mg | 0% |
| Sugar | 8.99g | N/A | |
| Tryptophan | 0.015mg | 0.099mg | 0% |
| Threonine | 0.047mg | 0.289mg | 0% |
| Isoleucine | 0.051mg | 0.362mg | 0% |
| Leucine | 0.066mg | 0.63mg | 0% |
| Lysine | 0.061mg | 0.384mg | 0% |
| Methionine | 0.024mg | 0.179mg | 0% |
| Phenylalanine | 0.044mg | 0.395mg | 0% |
| Valine | 0.057mg | 0.409mg | 0% |
| Histidine | 0.027mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +97.8% |
| Contains more ProteinProtein | +593% |
| Contains more FatsFats | +2611.5% |
| Contains more CarbsCarbs | +124.4% |
| Contains more OtherOther | +408.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +7391.5% |
| Contains more Poly. FatPolyunsaturated fat | +2264.1% |
