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Marshmallow vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between marshmallow and kiwi

  • Kiwi is richer than marshmallow in vitamin C, vitamin K, fiber, vitamin E, potassium, and folate.
  • Daily need coverage for vitamin C for kiwi is 103% higher.

Food types used in this article are Candies, marshmallows and Kiwifruit, green, raw.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 more SeleniumSelenium +750%
Contains more MagnesiumMagnesium +750%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +6140%
Contains more IronIron +34.8%
Contains more CopperCopper +34%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1125%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Kiwi
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2600%
Contains more Vitamin B2Vitamin B2 +2400%
Contains more Vitamin B3Vitamin B3 +337.2%
Contains more Vitamin B5Vitamin B5 +3560%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2400%
Contains more CholineCholine +7700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 ProteinProtein +57.9%
Contains more CarbsCarbs +454.6%
Contains more FatsFats +160%
Contains more WaterWater +406.5%
Contains more OtherOther +103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Kiwi
2
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 +70.2%
Contains less Sat. FatSaturated fat -48.2%
Contains more Poly. FatPolyunsaturated fat +510.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marshmallow Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin K 0µg 40.3µg 34%
Carbs 81.3g 14.66g 22%
Calories 318kcal 61kcal 13%
Fiber 0.1g 3g 12%
Vitamin E 0mg 1.46mg 10%
Potassium 5mg 312mg 9%
Folate 1µg 25µg 6%
Vitamin B6 0.003mg 0.063mg 5%
Fructose 4.35g 5%
Manganese 0.008mg 0.098mg 4%
Copper 0.097mg 0.13mg 4%
Magnesium 2mg 17mg 4%
Phosphorus 8mg 34mg 4%
Vitamin B5 0.005mg 0.183mg 4%
Sodium 80mg 3mg 3%
Calcium 3mg 34mg 3%
Selenium 1.7µg 0.2µg 3%
Vitamin B2 0.001mg 0.025mg 2%
Vitamin B3 0.078mg 0.341mg 2%
Vitamin B1 0.001mg 0.027mg 2%
Polyunsaturated fat 0.047g 0.287g 2%
Protein 1.8g 1.14g 1%
Choline 0.1mg 7.8mg 1%
Zinc 0.04mg 0.14mg 1%
Iron 0.23mg 0.31mg 1%
Fats 0.2g 0.52g 0%
Net carbs 81.2g 11.66g N/A
Sugar 57.56g 8.99g N/A
Vitamin A 0µg 4µg 0%
Saturated fat 0.056g 0.029g 0%
Monounsaturated fat 0.08g 0.047g 0%
Tryptophan 0mg 0.015mg 0%
Threonine 0.035mg 0.047mg 0%
Isoleucine 0.028mg 0.051mg 0%
Leucine 0.066mg 0.066mg 0%
Lysine 0.077mg 0.061mg 0%
Methionine 0.015mg 0.024mg 0%
Phenylalanine 0.042mg 0.044mg 0%
Valine 0.05mg 0.057mg 0%
Histidine 0.017mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow 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
0%
Marshmallow
39%
Kiwi
Minerals Daily Need Coverage Score
7%
Marshmallow
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 48.57g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 4)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.