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Kiwi vs. Wheat gluten — In-Depth Nutrition Comparison

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Significant differences between kiwi and wheat gluten

  • Kiwi has more vitamin C, vitamin K, vitamin E, fiber, and folate; however, wheat gluten is richer in selenium, iron, phosphorus, calcium, and zinc.
  • Kiwi covers your daily vitamin C needs 103% more than wheat gluten.

Specific food types used in this comparison are Kiwifruit, green, raw and Vital wheat gluten.

Infographic

Kiwi vs Wheat gluten 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
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +212%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +317.6%
Contains more IronIron +1577.4%
Contains more CopperCopper +40%
Contains more ZincZinc +507.1%
Contains more PhosphorusPhosphorus +664.7%
Contains more SeleniumSelenium +19750%

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
11
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +913%
Contains more ProteinProtein +6493%
Contains more FatsFats +255.8%
Contains more OtherOther +63.9%
~equal in Carbs ~13.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +231.9%
Contains more Poly. FatPolyunsaturated fat +182.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Wheat gluten
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Wheat gluten DV% diff.
Protein 1.14g 75.16g 148%
Vitamin C 92.7mg 0mg 103%
Selenium 0.2µg 39.7µg 72%
Iron 0.31mg 5.2mg 61%
Vitamin K 40.3µg 0µg 34%
Phosphorus 34mg 260mg 32%
Calories 61kcal 370kcal 15%
Calcium 34mg 142mg 11%
Vitamin E 1.46mg 0mg 10%
Fiber 3g 0.6g 10%
Folate 25µg 0µg 6%
Potassium 312mg 100mg 6%
Copper 0.13mg 0.182mg 6%
Zinc 0.14mg 0.85mg 6%
Vitamin B6 0.063mg 0mg 5%
Fructose 4.35g 5%
Manganese 0.098mg 4%
Vitamin B5 0.183mg 0mg 4%
Polyunsaturated fat 0.287g 0.81g 3%
Vitamin B1 0.027mg 0mg 2%
Fats 0.52g 1.85g 2%
Magnesium 17mg 25mg 2%
Vitamin B2 0.025mg 0mg 2%
Vitamin B3 0.341mg 0mg 2%
Sodium 3mg 29mg 1%
Choline 7.8mg 1%
Saturated fat 0.029g 0.272g 1%
Net carbs 11.66g 13.19g N/A
Carbs 14.66g 13.79g 0%
Sugar 8.99g 0g N/A
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.047g 0.156g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Kiwi
0%
Wheat gluten
Minerals Daily Need Coverage Score
14%
Kiwi
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 8.99g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.243g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.