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Margarine vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between margarine and kiwi

  • Margarine is higher in vitamin A, vitamin E, and vitamin K, yet kiwi is higher in vitamin C, copper, fiber, potassium, and folate.
  • Kiwi covers your daily vitamin C needs 103% more than margarine.
  • Margarine contains 524 times more saturated fat than kiwi. While margarine contains 15.189g of saturated fat, kiwi contains only 0.029g.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Kiwifruit, green, raw.

Infographic

Margarine vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Kiwi
9
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%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +1633.3%
Contains more IronIron +416.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +580%
Contains more SeleniumSelenium +∞%

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.
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Kiwi
6
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%
Contains more Vitamin AVitamin A +20375%
Contains more Vitamin EVitamin E +516.4%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +130.8%
Contains more CholineCholine +59%
Contains more Vitamin CVitamin C +46250%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +1382.6%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +2400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more FatsFats +15421.2%
Contains more OtherOther +213.1%
Contains more ProteinProtein +612.5%
Contains more CarbsCarbs +1994.3%
Contains more WaterWater +402.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
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
Contains more Mono. FatMonounsaturated fat +82617%
Contains more Poly. FatPolyunsaturated fat +8367.6%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Kiwi DV% diff.
Polyunsaturated fat 24.302g 0.287g 160%
Fats 80.71g 0.52g 123%
Vitamin C 0.2mg 92.7mg 103%
Monounsaturated fat 38.877g 0.047g 97%
Vitamin A 819µg 4µg 91%
Saturated fat 15.189g 0.029g 69%
Vitamin E 9mg 1.46mg 50%
Vitamin K 93µg 40.3µg 44%
Calories 717kcal 61kcal 33%
Copper 0mg 0.13mg 14%
Fiber 0g 3g 12%
Potassium 18mg 312mg 9%
Folate 1µg 25µg 6%
Carbs 0.7g 14.66g 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Phosphorus 5mg 34mg 4%
Manganese 0.098mg 4%
Vitamin B12 0.1µg 0µg 4%
Vitamin B6 0.009mg 0.063mg 4%
Iron 0.06mg 0.31mg 3%
Calcium 3mg 34mg 3%
Magnesium 3mg 17mg 3%
Vitamin B3 0.023mg 0.341mg 2%
Protein 0.16g 1.14g 2%
Vitamin B1 0.01mg 0.027mg 1%
Choline 12.4mg 7.8mg 1%
Zinc 0mg 0.14mg 1%
Vitamin B2 0.037mg 0.025mg 1%
Net carbs 0.7g 11.66g N/A
Sugar 0g 8.99g N/A
Sodium 2mg 3mg 0%
Selenium 0µg 0.2µg 0%
Trans fat 14.89g 0g 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%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Kiwi
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
55%
Margarine
39%
Kiwi
Minerals Daily Need Coverage Score
1%
Margarine
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 58)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 15.16g)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Kiwi - 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.