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  6. Pita vs. Kiwifruit

Pita vs. Kiwifruit — In-Depth Nutrition Comparison

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Differences between Pita and Kiwifruit

  • Pita has more Vitamin B1, Manganese, Iron, Vitamin B3, Phosphorus, Zinc, and Vitamin B2, while Kiwifruit has more Vitamin C, and Potassium.
  • Kiwifruit's daily need coverage for Vitamin C is 103% higher.
  • Kiwifruit contains 179 times less Sodium than Pita. Pita contains 536mg of Sodium, while Kiwifruit contains 3mg.

The food types used in this comparison are Bread, pita, white, unenriched and Kiwifruit, green, raw.

Infographic

Pita 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.
Pita
Pita
7
:
3
Kiwifruit
Kiwifruit
Contains more Calcium +152.9%
Contains more Iron +351.6%
Contains more Magnesium +52.9%
Contains more Phosphorus +185.3%
Contains more Zinc +500%
Contains more Copper +29.2%
Contains more Manganese +390.8%
Contains more Potassium +160%
Contains less Sodium -99.4%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 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 +152.9%
Contains more Iron +351.6%
Contains more Magnesium +52.9%
Contains more Phosphorus +185.3%
Contains more Zinc +500%
Contains more Copper +29.2%
Contains more Manganese +390.8%
Contains more Potassium +160%
Contains less Sodium -99.4%

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.
Pita
Pita
4
:
7
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +888.9%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +528.2%
Contains more Vitamin B5 +116.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +85.3%
Equal in Folate - 25
Pita
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% 67% 23% 41% 24% 8% 18% 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 +888.9%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +528.2%
Contains more Vitamin B5 +116.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +85.3%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +698.2%
Contains more Fats +130.8%
Contains more Carbs +279.9%
Contains more Other +211.5%
Contains more Water +158.8%
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +698.2%
Contains more Fats +130.8%
Contains more Carbs +279.9%
Contains more Other +211.5%
Contains more Water +158.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +123.4%
Contains more Polyunsaturated fat +86.4%
Contains less Saturated Fat -82.5%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +123.4%
Contains more Polyunsaturated fat +86.4%
Contains less Saturated Fat -82.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Kiwifruit Opinion
Net carbs 53.5g 11.66g Pita
Protein 9.1g 1.14g Pita
Fats 1.2g 0.52g Pita
Carbs 55.7g 14.66g Pita
Calories 275kcal 61kcal Pita
Fructose 4.35g Kiwifruit
Sugar 8.99g Pita
Fiber 2.2g 3g Kiwifruit
Calcium 86mg 34mg Pita
Iron 1.4mg 0.31mg Pita
Magnesium 26mg 17mg Pita
Phosphorus 97mg 34mg Pita
Potassium 120mg 312mg Kiwifruit
Sodium 536mg 3mg Kiwifruit
Zinc 0.84mg 0.14mg Pita
Copper 0.168mg 0.13mg Pita
Manganese 0.481mg 0.098mg Pita
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 0.267mg 0.027mg Pita
Vitamin B2 0.097mg 0.025mg Pita
Vitamin B3 2.142mg 0.341mg Pita
Vitamin B5 0.397mg 0.183mg Pita
Vitamin B6 0.034mg 0.063mg Kiwifruit
Folate 24µg 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.105mg 0.015mg Pita
Threonine 0.257mg 0.047mg Pita
Isoleucine 0.349mg 0.051mg Pita
Leucine 0.634mg 0.066mg Pita
Lysine 0.219mg 0.061mg Pita
Methionine 0.16mg 0.024mg Pita
Phenylalanine 0.446mg 0.044mg Pita
Valine 0.394mg 0.057mg Pita
Histidine 0.195mg 0.027mg Pita
Saturated Fat 0.166g 0.029g Kiwifruit
Monounsaturated Fat 0.105g 0.047g Pita
Polyunsaturated fat 0.535g 0.287g Pita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
15%
Pita
42%
Kiwifruit
Minerals Daily Need Coverage Score
36%
Pita
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 8.99g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $0.5)
Which food is richer in minerals?
Pita
Pita is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 533mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 10)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.