Kiwi vs. White chocolate — In-Depth Nutrition Comparison
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A recap on differences between kiwi and white chocolate
- Kiwi is higher in vitamin C, vitamin K, and fiber, yet white chocolate is higher in vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, and selenium.
- Kiwi covers your daily vitamin C needs 102% more than white chocolate.
- Kiwi contains 15 times more fiber than white chocolate. While kiwi contains 3g of fiber, white chocolate contains only 0.2g.
- The amount of saturated fat in kiwi is lower.
- The glycemic index of white chocolate is lower.
Food varieties used in this article are Kiwifruit, green, raw and Candies, white chocolate.
Infographic
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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 | +41.7% |
| Contains more IronIron | +29.2% |
| Contains more CopperCopper | +116.7% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +1125% |
| Contains more CalciumCalcium | +485.3% |
| Contains more ZincZinc | +428.6% |
| Contains more PhosphorusPhosphorus | +417.6% |
| Contains more SeleniumSelenium | +2150% |
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 | +18440% |
| Contains more Vitamin EVitamin E | +52.1% |
| Contains more Vitamin B6Vitamin B6 | +12.5% |
| Contains more Vitamin KVitamin K | +342.9% |
| Contains more FolateFolate | +257.1% |
| Contains more Vitamin AVitamin A | +125% |
| Contains more Vitamin B1Vitamin B1 | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +1028% |
| Contains more Vitamin B3Vitamin B3 | +118.5% |
| Contains more Vitamin B5Vitamin B5 | +232.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +278.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0.5mg | 102% |
| Saturated fat | 0.029g | 19.412g | 88% |
| Fats | 0.52g | 32.09g | 49% |
| Vitamin K | 40.3µg | 9.1µg | 26% |
| Calories | 61kcal | 539kcal | 24% |
| Monounsaturated fat | 0.047g | 9.097g | 23% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Phosphorus | 34mg | 176mg | 20% |
| Vitamin B2 | 0.025mg | 0.282mg | 20% |
| Calcium | 34mg | 199mg | 17% |
| Carbs | 14.66g | 59.24g | 15% |
| Fiber | 3g | 0.2g | 11% |
| Vitamin B5 | 0.183mg | 0.608mg | 9% |
| Protein | 1.14g | 5.87g | 9% |
| Selenium | 0.2µg | 4.5µg | 8% |
| Copper | 0.13mg | 0.06mg | 8% |
| Cholesterol | 0mg | 21mg | 7% |
| Folate | 25µg | 7µg | 5% |
| Polyunsaturated fat | 0.287g | 1.013g | 5% |
| Fructose | 4.35g | 5% | |
| Zinc | 0.14mg | 0.74mg | 5% |
| Manganese | 0.098mg | 0.008mg | 4% |
| Choline | 7.8mg | 29.5mg | 4% |
| Sodium | 3mg | 90mg | 4% |
| Vitamin E | 1.46mg | 0.96mg | 3% |
| Vitamin B1 | 0.027mg | 0.063mg | 3% |
| Vitamin B3 | 0.341mg | 0.745mg | 3% |
| Vitamin B6 | 0.063mg | 0.056mg | 1% |
| Vitamin A | 4µg | 9µg | 1% |
| Magnesium | 17mg | 12mg | 1% |
| Potassium | 312mg | 286mg | 1% |
| Iron | 0.31mg | 0.24mg | 1% |
| Net carbs | 11.66g | 59.04g | N/A |
| Sugar | 8.99g | 59g | N/A |
| 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% |
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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more WaterWater | +6290% |
| Contains more ProteinProtein | +414.9% |
| Contains more FatsFats | +6071.2% |
| Contains more CarbsCarbs | +304.1% |
| Contains more OtherOther | +145.9% |
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +19255.3% |
| Contains more Poly. FatPolyunsaturated fat | +253% |
