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Corn vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Corn and Kiwifruit?

  • Corn is richer in Vitamin B5, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B1, while Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 97% higher.
  • Kiwifruit has 5 times less Vitamin B3 than Corn. Corn has 1.683mg of Vitamin B3, while Kiwifruit has 0.341mg.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Kiwifruit, green, raw types in this comparison.

Infographic

Corn vs Kiwifruit 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.
Corn
6
:
Contains more Iron +45.2%
Contains more Magnesium +52.9%
Contains more Phosphorus +126.5%
Contains less Sodium -66.7%
Contains more Zinc +342.9%
Contains more Manganese +70.4%
Contains more Calcium +1033.3%
Contains more Potassium +43.1%
Contains more Copper +165.3%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +45.2%
Contains more Magnesium +52.9%
Contains more Phosphorus +126.5%
Contains less Sodium -66.7%
Contains more Zinc +342.9%
Contains more Manganese +70.4%
Contains more Calcium +1033.3%
Contains more Potassium +43.1%
Contains more Copper +165.3%
Equal in Selenium - 0.2

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.
Corn
6
:
Contains more Vitamin A +202.3%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +393.5%
Contains more Vitamin B5 +332.8%
Contains more Vitamin B6 +120.6%
Contains more Vitamin E +1522.2%
Contains more Vitamin C +1585.5%
Contains more Vitamin K +9975%
Equal in Folate - 25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +202.3%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +393.5%
Contains more Vitamin B5 +332.8%
Contains more Vitamin B6 +120.6%
Contains more Vitamin E +1522.2%
Contains more Vitamin C +1585.5%
Contains more Vitamin K +9975%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
4
:
Contains more Protein +199.1%
Contains more Fats +188.5%
Contains more Carbs +43.1%
Contains more Other +14.8%
Contains more Water +13.2%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +199.1%
Contains more Fats +188.5%
Contains more Carbs +43.1%
Contains more Other +14.8%
Contains more Water +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
:
Contains more Monounsaturated Fat +695.7%
Contains more Polyunsaturated fat +110.1%
Contains less Saturated Fat -85.3%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +695.7%
Contains more Polyunsaturated fat +110.1%
Contains less Saturated Fat -85.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
2
:
Contains more Starch +∞%
Contains more Sucrose +1726.7%
Contains more Glucose +389.3%
Contains more Fructose +450.6%
Contains more Maltose +11.8%
Contains more Galactose +∞%
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Starch +∞%
Contains more Sucrose +1726.7%
Contains more Glucose +389.3%
Contains more Fructose +450.6%
Contains more Maltose +11.8%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Kiwifruit Opinion
Net carbs 18.58g 11.66g Corn
Protein 3.41g 1.14g Corn
Fats 1.5g 0.52g Corn
Carbs 20.98g 14.66g Corn
Calories 96kcal 61kcal Corn
Starch 7.17g 0g Corn
Fructose 0.79g 4.35g Kiwifruit
Sugar 4.54g 8.99g Corn
Fiber 2.4g 3g Kiwifruit
Calcium 3mg 34mg Kiwifruit
Iron 0.45mg 0.31mg Corn
Magnesium 26mg 17mg Corn
Phosphorus 77mg 34mg Corn
Potassium 218mg 312mg Kiwifruit
Sodium 1mg 3mg Corn
Zinc 0.62mg 0.14mg Corn
Copper 0.049mg 0.13mg Kiwifruit
Manganese 0.167mg 0.098mg Corn
Selenium 0.2µg 0.2µg
Vitamin A 263IU 87IU Corn
Vitamin A RAE 13µg 4µg Corn
Vitamin E 0.09mg 1.46mg Kiwifruit
Vitamin C 5.5mg 92.7mg Kiwifruit
Vitamin B1 0.093mg 0.027mg Corn
Vitamin B2 0.057mg 0.025mg Corn
Vitamin B3 1.683mg 0.341mg Corn
Vitamin B5 0.792mg 0.183mg Corn
Vitamin B6 0.139mg 0.063mg Corn
Folate 23µg 25µg Kiwifruit
Vitamin K 0.4µg 40.3µg Kiwifruit
Tryptophan 0.023mg 0.015mg Corn
Threonine 0.133mg 0.047mg Corn
Isoleucine 0.133mg 0.051mg Corn
Leucine 0.358mg 0.066mg Corn
Lysine 0.141mg 0.061mg Corn
Methionine 0.069mg 0.024mg Corn
Phenylalanine 0.155mg 0.044mg Corn
Valine 0.191mg 0.057mg Corn
Histidine 0.091mg 0.027mg Corn
Saturated Fat 0.197g 0.029g Kiwifruit
Monounsaturated Fat 0.374g 0.047g Corn
Polyunsaturated fat 0.603g 0.287g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Corn
42%
Kiwifruit
Minerals Daily Need Coverage Score
14%
Corn
14%
Kiwifruit

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.7)
Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 4.45g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.