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Pork jowl vs. Kiwi — In-Depth Nutrition Comparison

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Summary of differences between pork jowl and kiwi

  • Pork jowl has more vitamin B12, vitamin B1, vitamin B3, and vitamin B2; however, kiwi is higher in vitamin C, fiber, copper, and vitamin E.
  • Pork jowl covers your daily need for saturated fat, 126% more than kiwi.
  • Kiwi has less cholesterol.
  • The glycemic index of kiwi is higher.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, jowl, raw and Kiwifruit, green, raw.

Infographic

Pork jowl vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Kiwi
6
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 IronIron +35.5%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +152.9%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +110.8%
Contains more CopperCopper +225%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +1860%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Kiwi
6
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 B1Vitamin B1 +1329.6%
Contains more Vitamin B2Vitamin B2 +844%
Contains more Vitamin B3Vitamin B3 +1229.9%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +403.4%
Contains more FolateFolate +2400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Kiwi
2
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 +459.6%
Contains more FatsFats +13286.5%
Contains more OtherOther +198.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +274.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +69878.7%
Contains more Poly. FatPolyunsaturated fat +2725.8%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Kiwi DV% diff.
Saturated fat 25.26g 0.029g 115%
Fats 69.61g 0.52g 106%
Vitamin C 0mg 92.7mg 103%
Monounsaturated fat 32.89g 0.047g 82%
Polyunsaturated fat 8.11g 0.287g 52%
Vitamin B12 0.82µg 0µg 34%
Vitamin K 40.3µg 34%
Calories 655kcal 61kcal 30%
Vitamin B1 0.386mg 0.027mg 30%
Cholesterol 90mg 0mg 30%
Vitamin B3 4.535mg 0.341mg 26%
Vitamin B2 0.236mg 0.025mg 16%
Fiber 0g 3g 12%
Protein 6.38g 1.14g 10%
Copper 0.04mg 0.13mg 10%
Vitamin E 0.29mg 1.46mg 8%
Phosphorus 86mg 34mg 7%
Zinc 0.84mg 0.14mg 6%
Folate 1µg 25µg 6%
Potassium 148mg 312mg 5%
Carbs 0g 14.66g 5%
Fructose 4.35g 5%
Manganese 0.005mg 0.098mg 4%
Calcium 4mg 34mg 3%
Magnesium 3mg 17mg 3%
Selenium 1.5µg 0.2µg 2%
Vitamin B6 0.09mg 0.063mg 2%
Iron 0.42mg 0.31mg 1%
Vitamin B5 0.25mg 0.183mg 1%
Choline 7.8mg 1%
Sodium 25mg 3mg 1%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin A 3µg 4µg 0%
Tryptophan 0.021mg 0.015mg 0%
Threonine 0.21mg 0.047mg 0%
Isoleucine 0.168mg 0.051mg 0%
Leucine 0.446mg 0.066mg 0%
Lysine 0.528mg 0.061mg 0%
Methionine 0.095mg 0.024mg 0%
Phenylalanine 0.239mg 0.044mg 0%
Valine 0.305mg 0.057mg 0%
Histidine 0.072mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
29%
Pork jowl
39%
Kiwi
Minerals Daily Need Coverage Score
12%
Pork jowl
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 58)
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 25.231g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.3)
Which food is richer in minerals?
?
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.
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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.