Oatmeal vs. Kiwi — In-Depth Nutrition Comparison
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Differences between oatmeal and kiwi
- Oatmeal has more iron, manganese, vitamin B1, vitamin B6, vitamin B3, vitamin B2, and selenium, while kiwi has more vitamin C, vitamin K, and vitamin E.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Kiwi contains 25 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while kiwi contains 0.2µg.
- Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Kiwifruit, green, raw.
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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 | +52.9% |
| Contains more CalciumCalcium | +135.3% |
| Contains more IronIron | +1822.6% |
| Contains more ZincZinc | +342.9% |
| Contains more PhosphorusPhosphorus | +126.5% |
| Contains more ManganeseManganese | +469.4% |
| Contains more SeleniumSelenium | +2400% |
| Contains more PotassiumPotassium | +411.5% |
| Contains more CopperCopper | +97% |
| Contains less SodiumSodium | -93.9% |
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 AVitamin A | +3150% |
| Contains more Vitamin B1Vitamin B1 | +863% |
| Contains more Vitamin B2Vitamin B2 | +760% |
| Contains more Vitamin B3Vitamin B3 | +787.1% |
| Contains more Vitamin B5Vitamin B5 | +73.2% |
| Contains more Vitamin B6Vitamin B6 | +360.3% |
| Contains more FolateFolate | +76% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1985.7% |
| Contains more Vitamin KVitamin K | +9975% |
| Contains more CholineCholine | +66% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Iron | 5.96mg | 0.31mg | 71% |
| Vitamin K | 0.4µg | 40.3µg | 33% |
| Manganese | 0.558mg | 0.098mg | 20% |
| Vitamin B1 | 0.26mg | 0.027mg | 19% |
| Vitamin B6 | 0.29mg | 0.063mg | 17% |
| Vitamin B3 | 3.025mg | 0.341mg | 17% |
| Vitamin B2 | 0.215mg | 0.025mg | 15% |
| Vitamin A | 130µg | 4µg | 14% |
| Selenium | 5µg | 0.2µg | 9% |
| Vitamin E | 0.07mg | 1.46mg | 9% |
| Potassium | 61mg | 312mg | 7% |
| Copper | 0.066mg | 0.13mg | 7% |
| Phosphorus | 77mg | 34mg | 6% |
| Folate | 44µg | 25µg | 5% |
| Fructose | 0g | 4.35g | 5% |
| Calcium | 80mg | 34mg | 5% |
| Fiber | 1.7g | 3g | 5% |
| Starch | 10.37g | 0g | 4% |
| Zinc | 0.62mg | 0.14mg | 4% |
| Vitamin B5 | 0.317mg | 0.183mg | 3% |
| Sodium | 49mg | 3mg | 2% |
| Protein | 2.37g | 1.14g | 2% |
| Magnesium | 26mg | 17mg | 2% |
| Polyunsaturated fat | 0.426g | 0.287g | 1% |
| Monounsaturated fat | 0.391g | 0.047g | 1% |
| Saturated fat | 0.226g | 0.029g | 1% |
| Choline | 4.7mg | 7.8mg | 1% |
| Fats | 1.36g | 0.52g | 1% |
| Carbs | 11.67g | 14.66g | 1% |
| Calories | 68kcal | 61kcal | 0% |
| Net carbs | 9.97g | 11.66g | N/A |
| Sugar | 0.46g | 8.99g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.015mg | 0% |
| Threonine | 0.083mg | 0.047mg | 0% |
| Isoleucine | 0.105mg | 0.051mg | 0% |
| Leucine | 0.2mg | 0.066mg | 0% |
| Lysine | 0.135mg | 0.061mg | 0% |
| Methionine | 0.04mg | 0.024mg | 0% |
| Phenylalanine | 0.13mg | 0.044mg | 0% |
| Valine | 0.151mg | 0.057mg | 0% |
| Histidine | 0.057mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +107.9% |
| Contains more FatsFats | +161.5% |
| Contains more CarbsCarbs | +25.6% |
~equal in
Water
~83.07g
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +731.9% |
| Contains more Poly. FatPolyunsaturated fat | +48.4% |
| Contains less Sat. FatSaturated fat | -87.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +93.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0.17g
