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  6. Oat vs. Kiwifruit

Oat vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Oat and Kiwifruit?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, Iron, Copper, Magnesium, Zinc, Fiber, and Vitamin B5, while Kiwifruit is higher in Vitamin C.
  • Oat's daily need coverage for Manganese is 209% higher.
  • Kiwifruit has 28 times less Zinc than Oat. Oat has 3.97mg of Zinc, while Kiwifruit has 0.14mg.

We used Oats and Kiwifruit, green, raw types in this comparison.

Infographic

Oat 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.
Oat
Oat
9
:
1
Kiwifruit
Kiwifruit
Contains more Calcium +58.8%
Contains more Iron +1422.6%
Contains more Magnesium +941.2%
Contains more Phosphorus +1438.2%
Contains more Potassium +37.5%
Contains less Sodium -33.3%
Contains more Zinc +2735.7%
Contains more Copper +381.5%
Contains more Manganese +4916.3%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +58.8%
Contains more Iron +1422.6%
Contains more Magnesium +941.2%
Contains more Phosphorus +1438.2%
Contains more Potassium +37.5%
Contains less Sodium -33.3%
Contains more Zinc +2735.7%
Contains more Copper +381.5%
Contains more Manganese +4916.3%

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.
Oat
Oat
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +2725.9%
Contains more Vitamin B2 +456%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B5 +637.2%
Contains more Vitamin B6 +88.9%
Contains more Folate +124%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Kiwifruit
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 B1 +2725.9%
Contains more Vitamin B2 +456%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B5 +637.2%
Contains more Vitamin B6 +88.9%
Contains more Folate +124%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +1381.6%
Contains more Fats +1226.9%
Contains more Carbs +352%
Contains more Other +182%
Contains more Water +910.6%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Kiwifruit
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 +1381.6%
Contains more Fats +1226.9%
Contains more Carbs +352%
Contains more Other +182%
Contains more Water +910.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +4534%
Contains more Polyunsaturated fat +783.3%
Contains less Saturated Fat -97.6%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +4534%
Contains more Polyunsaturated fat +783.3%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Kiwifruit Opinion
Net carbs 55.67g 11.66g Oat
Protein 16.89g 1.14g Oat
Fats 6.9g 0.52g Oat
Carbs 66.27g 14.66g Oat
Calories 389kcal 61kcal Oat
Fructose 4.35g Kiwifruit
Sugar 8.99g Oat
Fiber 10.6g 3g Oat
Calcium 54mg 34mg Oat
Iron 4.72mg 0.31mg Oat
Magnesium 177mg 17mg Oat
Phosphorus 523mg 34mg Oat
Potassium 429mg 312mg Oat
Sodium 2mg 3mg Oat
Zinc 3.97mg 0.14mg Oat
Copper 0.626mg 0.13mg Oat
Manganese 4.916mg 0.098mg Oat
Selenium 0.2µg Kiwifruit
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.763mg 0.027mg Oat
Vitamin B2 0.139mg 0.025mg Oat
Vitamin B3 0.961mg 0.341mg Oat
Vitamin B5 1.349mg 0.183mg Oat
Vitamin B6 0.119mg 0.063mg Oat
Folate 56µg 25µg Oat
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.234mg 0.015mg Oat
Threonine 0.575mg 0.047mg Oat
Isoleucine 0.694mg 0.051mg Oat
Leucine 1.284mg 0.066mg Oat
Lysine 0.701mg 0.061mg Oat
Methionine 0.312mg 0.024mg Oat
Phenylalanine 0.895mg 0.044mg Oat
Valine 0.937mg 0.057mg Oat
Histidine 0.405mg 0.027mg Oat
Saturated Fat 1.217g 0.029g Kiwifruit
Monounsaturated Fat 2.178g 0.047g Oat
Polyunsaturated fat 2.535g 0.287g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
42%
Kiwifruit
Minerals Daily Need Coverage Score
154%
Oat
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.188g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 1)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.