Kiwi vs. Flour — In-Depth Nutrition Comparison
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How are kiwi and flour different?
- Kiwi is higher in vitamin C and vitamin K; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus.
- Daily need coverage for vitamin C for kiwi is 103% higher.
- Kiwi contains 134 times more vitamin K than flour. While kiwi contains 40.3µg of vitamin K, flour contains only 0.3µg.
- Kiwi has a lower glycemic index (58) than flour (72).
Kiwifruit, green, raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.
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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 CalciumCalcium | +126.7% |
| Contains more PotassiumPotassium | +191.6% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more IronIron | +1396.8% |
| Contains more CopperCopper | +10.8% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +217.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +595.9% |
| Contains more SeleniumSelenium | +16850% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2333.3% |
| Contains more Vitamin B6Vitamin B6 | +43.2% |
| Contains more Vitamin KVitamin K | +13333.3% |
| Contains more Vitamin B1Vitamin B1 | +2807.4% |
| Contains more Vitamin B2Vitamin B2 | +1876% |
| Contains more Vitamin B3Vitamin B3 | +1631.4% |
| Contains more Vitamin B5Vitamin B5 | +139.3% |
| Contains more FolateFolate | +632% |
| Contains more CholineCholine | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin B1 | 0.027mg | 0.785mg | 63% |
| Selenium | 0.2µg | 33.9µg | 61% |
| Iron | 0.31mg | 4.64mg | 54% |
| Folate | 25µg | 183µg | 40% |
| Vitamin B2 | 0.025mg | 0.494mg | 36% |
| Vitamin B3 | 0.341mg | 5.904mg | 35% |
| Vitamin K | 40.3µg | 0.3µg | 33% |
| Manganese | 0.098mg | 0.682mg | 25% |
| Carbs | 14.66g | 76.31g | 21% |
| Protein | 1.14g | 10.33g | 18% |
| Calories | 61kcal | 364kcal | 15% |
| Phosphorus | 34mg | 108mg | 11% |
| Vitamin E | 1.46mg | 0.06mg | 9% |
| Potassium | 312mg | 107mg | 6% |
| Fructose | 4.35g | 5% | |
| Zinc | 0.14mg | 0.7mg | 5% |
| Vitamin B5 | 0.183mg | 0.438mg | 5% |
| Calcium | 34mg | 15mg | 2% |
| Copper | 0.13mg | 0.144mg | 2% |
| Fats | 0.52g | 0.98g | 1% |
| Saturated fat | 0.029g | 0.155g | 1% |
| Fiber | 3g | 2.7g | 1% |
| Polyunsaturated fat | 0.287g | 0.413g | 1% |
| Vitamin B6 | 0.063mg | 0.044mg | 1% |
| Magnesium | 17mg | 22mg | 1% |
| Net carbs | 11.66g | 73.61g | N/A |
| Sugar | 8.99g | 0.27g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Choline | 7.8mg | 10.4mg | 0% |
| Monounsaturated fat | 0.047g | 0.087g | 0% |
| Tryptophan | 0.015mg | 0.127mg | 0% |
| Threonine | 0.047mg | 0.281mg | 0% |
| Isoleucine | 0.051mg | 0.357mg | 0% |
| Leucine | 0.066mg | 0.71mg | 0% |
| Lysine | 0.061mg | 0.228mg | 0% |
| Methionine | 0.024mg | 0.183mg | 0% |
| Phenylalanine | 0.044mg | 0.52mg | 0% |
| Valine | 0.057mg | 0.415mg | 0% |
| Histidine | 0.027mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +596.9% |
| Contains more OtherOther | +32.6% |
| Contains more ProteinProtein | +806.1% |
| Contains more FatsFats | +88.5% |
| Contains more CarbsCarbs | +420.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.3% |
| Contains more Mono. FatMonounsaturated fat | +85.1% |
| Contains more Poly. FatPolyunsaturated fat | +43.9% |
