Peanut butter vs. Kiwifruit — In-Depth Nutrition Comparison
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What are the main differences between Peanut butter and Kiwifruit?
- Peanut butter is richer in Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, Copper, and Vitamin B6, while Kiwifruit is higher in Vitamin C, and Vitamin K.
- Kiwifruit's daily need coverage for Vitamin C is 103% higher.
- Kiwifruit has 356 times less Saturated Fat than Peanut butter. Peanut butter has 10.325g of Saturated Fat, while Kiwifruit has 0.029g.
We used Peanut butter, smooth style, without salt and Kiwifruit, green, raw types in this comparison.
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
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Calcium
+44.1%
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Iron
+461.3%
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Magnesium
+888.2%
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Phosphorus
+885.3%
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Potassium
+78.8%
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Zinc
+1692.9%
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Copper
+224.6%
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Manganese
+1599%
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Selenium
+1950%
Contains
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Sodium
-82.4%
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Calcium
+44.1%
Contains
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Iron
+461.3%
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Magnesium
+888.2%
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Phosphorus
+885.3%
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Potassium
+78.8%
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Zinc
+1692.9%
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Copper
+224.6%
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Manganese
+1599%
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Selenium
+1950%
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Sodium
-82.4%
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.
:
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Vitamin E
+523.3%
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Vitamin B1
+455.6%
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Vitamin B2
+668%
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Vitamin B3
+3745.2%
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Vitamin B5
+521.3%
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Vitamin B6
+600%
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Folate
+248%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin K
+13333.3%
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Vitamin E
+523.3%
Contains
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Vitamin B1
+455.6%
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Vitamin B2
+668%
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Vitamin B3
+3745.2%
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Vitamin B5
+521.3%
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Vitamin B6
+600%
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Folate
+248%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin K
+13333.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+1848.2%
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Fats
+9776.9%
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Carbs
+52.2%
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Other
+373.8%
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Water
+6653.7%
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Contains
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Protein
+1848.2%
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Fats
+9776.9%
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Carbs
+52.2%
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Other
+373.8%
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Water
+6653.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+55093.6%
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Polyunsaturated fat
+4267.6%
Contains
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Saturated Fat
-99.7%
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.287 g
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Monounsaturated Fat
+55093.6%
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Polyunsaturated fat
+4267.6%
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Saturated Fat
-99.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+6733.3%
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Glucose
+3061.5%
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Fructose
+3525%
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Maltose
+∞%
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Galactose
+∞%
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
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Starch
+∞%
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Sucrose
+6733.3%
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Glucose
+3061.5%
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Fructose
+3525%
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Maltose
+∞%
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.31g | 11.66g |
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| Protein | 22.21g | 1.14g |
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| Fats | 51.36g | 0.52g |
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| Carbs | 22.31g | 14.66g |
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| Calories | 598kcal | 61kcal |
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| Starch | 3.56g | 0g |
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| Fructose | 0.12g | 4.35g |
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| Sugar | 10.49g | 8.99g |
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| Fiber | 5g | 3g |
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| Calcium | 49mg | 34mg |
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| Iron | 1.74mg | 0.31mg |
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| Magnesium | 168mg | 17mg |
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| Phosphorus | 335mg | 34mg |
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| Potassium | 558mg | 312mg |
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| Sodium | 17mg | 3mg |
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| Zinc | 2.51mg | 0.14mg |
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| Copper | 0.422mg | 0.13mg |
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| Manganese | 1.665mg | 0.098mg |
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| Selenium | 4.1µg | 0.2µg |
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| Vitamin A | 0IU | 87IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 9.1mg | 1.46mg |
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| Vitamin C | 0mg | 92.7mg |
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| Vitamin B1 | 0.15mg | 0.027mg |
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| Vitamin B2 | 0.192mg | 0.025mg |
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| Vitamin B3 | 13.112mg | 0.341mg |
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| Vitamin B5 | 1.137mg | 0.183mg |
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| Vitamin B6 | 0.441mg | 0.063mg |
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| Folate | 87µg | 25µg |
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| Vitamin K | 0.3µg | 40.3µg |
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| Tryptophan | 0.231mg | 0.015mg |
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| Threonine | 0.525mg | 0.047mg |
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| Isoleucine | 0.616mg | 0.051mg |
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| Leucine | 1.546mg | 0.066mg |
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| Lysine | 0.681mg | 0.061mg |
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| Methionine | 0.265mg | 0.024mg |
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| Phenylalanine | 1.202mg | 0.044mg |
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| Valine | 0.782mg | 0.057mg |
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| Histidine | 0.557mg | 0.027mg |
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| Trans Fat | 0.075g | 0g |
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| Saturated Fat | 10.325g | 0.029g |
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| Monounsaturated Fat | 25.941g | 0.047g |
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| Polyunsaturated fat | 12.535g | 0.287g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
62%
42%
Minerals Daily Need Coverage Score
84%
14%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 10.296g)
Which food is cheaper?
Kiwifruit is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)