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Pork chop vs. Kiwi — In-Depth Nutrition Comparison

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How are pork chop and kiwi different?

  • Pork chop is richer in selenium, vitamin B3, vitamin B1, vitamin B6, phosphorus, vitamin B12, and zinc, while kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily need for vitamin C, 103% more than pork chop.
  • Kiwi is lower in cholesterol.
  • Kiwi has a higher glycemic index (58) than pork chop (0).

Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Kiwifruit, green, raw types were used in this article.

Infographic

Pork chop vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +64.7%
Contains more IronIron +180.6%
Contains more ZincZinc +2150%
Contains more PhosphorusPhosphorus +608.8%
Contains more SeleniumSelenium +18100%
Contains more CopperCopper +23.8%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +880%
~equal in Potassium ~312mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Kiwi
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1714.8%
Contains more Vitamin B2Vitamin B2 +1152%
Contains more Vitamin B3Vitamin B3 +2224.6%
Contains more Vitamin B5Vitamin B5 +503.3%
Contains more Vitamin B6Vitamin B6 +676.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +765.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +595.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1980.7%
Contains more FatsFats +2659.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.2%
Contains more OtherOther +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +10297.9%
Contains more Poly. FatPolyunsaturated fat +559.9%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork chop Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Selenium 36.4µg 0.2µg 66%
Vitamin B3 7.927mg 0.341mg 47%
Protein 23.72g 1.14g 45%
Vitamin B1 0.49mg 0.027mg 39%
Vitamin K 0µg 40.3µg 34%
Vitamin B6 0.489mg 0.063mg 33%
Phosphorus 241mg 34mg 30%
Vitamin B12 0.66µg 0µg 28%
Zinc 3.15mg 0.14mg 27%
Cholesterol 78mg 0mg 26%
Vitamin B2 0.313mg 0.025mg 22%
Fats 14.35g 0.52g 21%
Saturated fat 4.339g 0.029g 20%
Vitamin B5 1.104mg 0.183mg 18%
Monounsaturated fat 4.887g 0.047g 12%
Fiber 0g 3g 12%
Choline 67.5mg 7.8mg 11%
Polyunsaturated fat 1.894g 0.287g 11%
Calories 231kcal 61kcal 9%
Vitamin E 0.21mg 1.46mg 8%
Iron 0.87mg 0.31mg 7%
Folate 0µg 25µg 6%
Vitamin D 1µg 0µg 5%
Carbs 0g 14.66g 5%
Vitamin D 40IU 0IU 5%
Fructose 4.35g 5%
Manganese 0.01mg 0.098mg 4%
Copper 0.105mg 0.13mg 3%
Sodium 74mg 3mg 3%
Calcium 56mg 34mg 2%
Magnesium 20mg 17mg 1%
Net carbs 0g 11.66g N/A
Potassium 315mg 312mg 0%
Sugar 0g 8.99g N/A
Vitamin A 4µg 4µg 0%
Trans fat 0.066g 0g N/A
Tryptophan 0.282mg 0.015mg 0%
Threonine 1.043mg 0.047mg 0%
Isoleucine 1.123mg 0.051mg 0%
Leucine 1.952mg 0.066mg 0%
Lysine 2.109mg 0.061mg 0%
Methionine 0.65mg 0.024mg 0%
Phenylalanine 0.985mg 0.044mg 0%
Valine 1.2mg 0.057mg 0%
Histidine 0.965mg 0.027mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Pork chop
39%
Kiwi
Minerals Daily Need Coverage Score
53%
Pork chop
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 4.31g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.3)

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients
  2. Kiwi - 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.