Kiwi vs. Yam — In-Depth Nutrition Comparison
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How are kiwi and yam different?
- Kiwi is higher in vitamin C, vitamin K, and vitamin E; however, yam is richer in vitamin B6, potassium, manganese, vitamin B1, and copper.
- Daily need coverage for vitamin C for kiwi is 84% higher.
- Kiwi contains 18 times more vitamin K than yam. While kiwi contains 40.3µg of vitamin K, yam contains only 2.3µg.
Kiwifruit, green, raw and Yam, raw 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 | +100% |
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more PotassiumPotassium | +161.5% |
| Contains more IronIron | +74.2% |
| Contains more CopperCopper | +36.9% |
| Contains more ZincZinc | +71.4% |
| Contains more PhosphorusPhosphorus | +61.8% |
| Contains more ManganeseManganese | +305.1% |
| Contains more SeleniumSelenium | +250% |
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 | +442.1% |
| Contains more Vitamin EVitamin E | +317.1% |
| Contains more Vitamin KVitamin K | +1652.2% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin B1Vitamin B1 | +314.8% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B3Vitamin B3 | +61.9% |
| Contains more Vitamin B5Vitamin B5 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
| Contains more CholineCholine | +111.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 17.1mg | 84% |
| Vitamin K | 40.3µg | 2.3µg | 32% |
| Vitamin B6 | 0.063mg | 0.293mg | 18% |
| Potassium | 312mg | 816mg | 15% |
| Manganese | 0.098mg | 0.397mg | 13% |
| Vitamin B1 | 0.027mg | 0.112mg | 7% |
| Vitamin E | 1.46mg | 0.35mg | 7% |
| Copper | 0.13mg | 0.178mg | 5% |
| Fructose | 4.35g | 5% | |
| Fiber | 3g | 4.1g | 4% |
| Carbs | 14.66g | 27.88g | 4% |
| Iron | 0.31mg | 0.54mg | 3% |
| Vitamin B5 | 0.183mg | 0.314mg | 3% |
| Calories | 61kcal | 118kcal | 3% |
| Phosphorus | 34mg | 55mg | 3% |
| Calcium | 34mg | 17mg | 2% |
| Choline | 7.8mg | 16.5mg | 2% |
| Magnesium | 17mg | 21mg | 1% |
| Folate | 25µg | 23µg | 1% |
| Polyunsaturated fat | 0.287g | 0.076g | 1% |
| Zinc | 0.14mg | 0.24mg | 1% |
| Fats | 0.52g | 0.17g | 1% |
| Vitamin B3 | 0.341mg | 0.552mg | 1% |
| Vitamin B2 | 0.025mg | 0.032mg | 1% |
| Protein | 1.14g | 1.53g | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Net carbs | 11.66g | 23.78g | N/A |
| Sugar | 8.99g | 0.5g | N/A |
| Sodium | 3mg | 9mg | 0% |
| Vitamin A | 4µg | 7µg | 0% |
| Saturated fat | 0.029g | 0.037g | 0% |
| Monounsaturated fat | 0.047g | 0.006g | 0% |
| Tryptophan | 0.015mg | 0.012mg | 0% |
| Threonine | 0.047mg | 0.054mg | 0% |
| Isoleucine | 0.051mg | 0.052mg | 0% |
| Leucine | 0.066mg | 0.096mg | 0% |
| Lysine | 0.061mg | 0.059mg | 0% |
| Methionine | 0.024mg | 0.021mg | 0% |
| Phenylalanine | 0.044mg | 0.071mg | 0% |
| Valine | 0.057mg | 0.062mg | 0% |
| Histidine | 0.027mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +205.9% |
| Contains more WaterWater | +19.4% |
| Contains more ProteinProtein | +34.2% |
| Contains more CarbsCarbs | +90.2% |
| Contains more OtherOther | +34.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.6% |
| Contains more Mono. FatMonounsaturated fat | +683.3% |
| Contains more Poly. FatPolyunsaturated fat | +277.6% |