Peanut vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between peanuts and kiwi
- Peanuts are higher in copper, manganese, vitamin B3, folate, iron, vitamin B1, phosphorus, vitamin E, and magnesium, yet kiwi is higher in vitamin C.
- Peanuts cover your daily copper needs 113% more than kiwi.
- Peanuts contain 35 times more vitamin B3 than kiwi. While peanuts contain 12.066mg of vitamin B3, kiwi contains only 0.341mg.
- The glycemic index of peanuts is lower.
Food varieties used in this article are Peanuts, all types, raw and Kiwifruit, green, raw.
Infographic
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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 | +888.2% |
| Contains more CalciumCalcium | +170.6% |
| Contains more PotassiumPotassium | +126% |
| Contains more IronIron | +1377.4% |
| Contains more CopperCopper | +780% |
| Contains more ZincZinc | +2235.7% |
| Contains more PhosphorusPhosphorus | +1005.9% |
| Contains more ManganeseManganese | +1873.5% |
| Contains more SeleniumSelenium | +3500% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin EVitamin E | +470.5% |
| Contains more Vitamin B1Vitamin B1 | +2270.4% |
| Contains more Vitamin B2Vitamin B2 | +440% |
| Contains more Vitamin B3Vitamin B3 | +3438.4% |
| Contains more Vitamin B5Vitamin B5 | +865.6% |
| Contains more Vitamin B6Vitamin B6 | +452.4% |
| Contains more FolateFolate | +860% |
| Contains more CholineCholine | +573.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.144mg | 0.13mg | 113% |
| Vitamin C | 0mg | 92.7mg | 103% |
| Polyunsaturated fat | 15.558g | 0.287g | 102% |
| Manganese | 1.934mg | 0.098mg | 80% |
| Fats | 49.24g | 0.52g | 75% |
| Vitamin B3 | 12.066mg | 0.341mg | 73% |
| Monounsaturated fat | 24.426g | 0.047g | 61% |
| Folate | 240µg | 25µg | 54% |
| Iron | 4.58mg | 0.31mg | 53% |
| Vitamin B1 | 0.64mg | 0.027mg | 51% |
| Protein | 25.8g | 1.14g | 49% |
| Phosphorus | 376mg | 34mg | 49% |
| Vitamin E | 8.33mg | 1.46mg | 46% |
| Magnesium | 168mg | 17mg | 36% |
| Vitamin K | 0µg | 40.3µg | 34% |
| Vitamin B5 | 1.767mg | 0.183mg | 32% |
| Saturated fat | 6.279g | 0.029g | 28% |
| Zinc | 3.27mg | 0.14mg | 28% |
| Calories | 567kcal | 61kcal | 25% |
| Fiber | 8.5g | 3g | 22% |
| Vitamin B6 | 0.348mg | 0.063mg | 22% |
| Selenium | 7.2µg | 0.2µg | 13% |
| Potassium | 705mg | 312mg | 12% |
| Vitamin B2 | 0.135mg | 0.025mg | 8% |
| Choline | 52.5mg | 7.8mg | 8% |
| Calcium | 92mg | 34mg | 6% |
| Fructose | 4.35g | 5% | |
| Sodium | 18mg | 3mg | 1% |
| Carbs | 16.13g | 14.66g | 0% |
| Net carbs | 7.63g | 11.66g | N/A |
| Sugar | 4.72g | 8.99g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.25mg | 0.015mg | 0% |
| Threonine | 0.883mg | 0.047mg | 0% |
| Isoleucine | 0.907mg | 0.051mg | 0% |
| Leucine | 1.672mg | 0.066mg | 0% |
| Lysine | 0.926mg | 0.061mg | 0% |
| Methionine | 0.317mg | 0.024mg | 0% |
| Phenylalanine | 1.377mg | 0.044mg | 0% |
| Valine | 1.082mg | 0.057mg | 0% |
| Histidine | 0.652mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +2163.2% |
| Contains more FatsFats | +9369.2% |
| Contains more OtherOther | +282% |
| Contains more WaterWater | +1178% |
~equal in
Carbs
~14.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +51870.2% |
| Contains more Poly. FatPolyunsaturated fat | +5320.9% |
| Contains less Sat. FatSaturated fat | -99.5% |
