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Potato bread vs. Kiwi — In-Depth Nutrition Comparison

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How are potato bread and kiwi different?

  • Potato bread is higher in phosphorus, folate, iron, selenium, calcium, vitamin B1, and fiber; however, kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Potato bread contains 125 times more sodium than kiwi. While potato bread contains 375mg of sodium, kiwi contains only 3mg.

Bread, potato and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Kiwi
2
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 +64.7%
Contains more CalciumCalcium +452.9%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +625.8%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +985.3%
Contains more ManganeseManganese +158.2%
Contains more SeleniumSelenium +4650%
Contains more CopperCopper +38.3%
Contains less SodiumSodium -99.2%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Kiwi
3
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 AVitamin A +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +596.3%
Contains more Vitamin B2Vitamin B2 +324%
Contains more Vitamin B3Vitamin B3 +266.6%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +268.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +404%
Contains more CholineCholine +135.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +210.6%
Contains more Vitamin KVitamin K +492.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Kiwi
1
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 +996.5%
Contains more FatsFats +501.9%
Contains more CarbsCarbs +221.1%
Contains more OtherOther +514.8%
Contains more WaterWater +147.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Phosphorus 369mg 34mg 48%
Vitamin K 6.8µg 40.3µg 28%
Folate 126µg 25µg 25%
Iron 2.25mg 0.31mg 24%
Protein 12.5g 1.14g 23%
Selenium 9.5µg 0.2µg 17%
Sodium 375mg 3mg 16%
Calcium 188mg 34mg 15%
Vitamin B1 0.188mg 0.027mg 13%
Vitamin B6 0.232mg 0.063mg 13%
Vitamin B5 0.817mg 0.183mg 13%
Fiber 6.3g 3g 13%
Potassium 718mg 312mg 12%
Zinc 1.44mg 0.14mg 12%
Carbs 47.07g 14.66g 11%
Calories 266kcal 61kcal 10%
Manganese 0.253mg 0.098mg 7%
Vitamin E 0.47mg 1.46mg 7%
Vitamin B12 0.15µg 0µg 6%
Vitamin B2 0.106mg 0.025mg 6%
Vitamin B3 1.25mg 0.341mg 6%
Fructose 4.35g 5%
Copper 0.094mg 0.13mg 4%
Fats 3.13g 0.52g 4%
Magnesium 28mg 17mg 3%
Polyunsaturated fat 0g 0.287g 2%
Vitamin A 24µg 4µg 2%
Choline 18.4mg 7.8mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 11.66g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 8.99g N/A
Saturated fat 0g 0.029g 0%
Monounsaturated fat 0g 0.047g 0%
Tryptophan 0.081mg 0.015mg 0%
Threonine 0.224mg 0.047mg 0%
Isoleucine 0.268mg 0.051mg 0%
Leucine 0.44mg 0.066mg 0%
Lysine 0.311mg 0.061mg 0%
Methionine 0.112mg 0.024mg 0%
Phenylalanine 0.285mg 0.044mg 0%
Valine 0.305mg 0.057mg 0%
Histidine 0.143mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread 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
27%
Potato bread
39%
Kiwi
Minerals Daily Need Coverage Score
59%
Potato bread
14%
Kiwi

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.029g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.5)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 372mg)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.