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Potato chips vs. Kiwi — In-Depth Nutrition Comparison

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How are potato chips and kiwi different?

  • Potato chips are higher in vitamin E, vitamin B6, potassium, vitamin B3, copper, phosphorus, and iron; however, kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for kiwi is 68% higher.
  • Potato chips contain 378 times more saturated fat than kiwi. While potato chips contain 10.96g of saturated fat, kiwi contains only 0.029g.

Snacks, potato chips, plain, unsalted and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +294.1%
Contains more PotassiumPotassium +308.7%
Contains more IronIron +425.8%
Contains more CopperCopper +135.4%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +385.3%
Contains more ManganeseManganese +349%
Contains more SeleniumSelenium +3950%
Contains more CalciumCalcium +41.7%
Contains less SodiumSodium -62.5%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 EVitamin E +524%
Contains more Vitamin B1Vitamin B1 +518.5%
Contains more Vitamin B2Vitamin B2 +688%
Contains more Vitamin B3Vitamin B3 +1022.3%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B6Vitamin B6 +947.6%
Contains more FolateFolate +80%
Contains more CholineCholine +380.8%
Contains more Vitamin CVitamin C +198.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +82.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +514%
Contains more FatsFats +6553.8%
Contains more CarbsCarbs +260.8%
Contains more OtherOther +490.2%
Contains more WaterWater +4272.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +20836.2%
Contains more Poly. FatPolyunsaturated fat +4140.4%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Kiwi DV% diff.
Polyunsaturated fat 12.17g 0.287g 79%
Vitamin C 31.1mg 92.7mg 68%
Fats 34.6g 0.52g 52%
Vitamin E 9.11mg 1.46mg 51%
Saturated fat 10.96g 0.029g 50%
Vitamin B6 0.66mg 0.063mg 46%
Potassium 1275mg 312mg 28%
Calories 536kcal 61kcal 24%
Monounsaturated fat 9.84g 0.047g 24%
Histidine 153mg 0.027mg 22%
Vitamin B3 3.827mg 0.341mg 22%
Copper 0.306mg 0.13mg 20%
Phosphorus 165mg 34mg 19%
Iron 1.63mg 0.31mg 17%
Vitamin K 22.1µg 40.3µg 15%
Manganese 0.44mg 0.098mg 15%
Selenium 8.1µg 0.2µg 14%
Vitamin B2 0.197mg 0.025mg 13%
Carbs 52.9g 14.66g 13%
Vitamin B1 0.167mg 0.027mg 12%
Protein 7g 1.14g 12%
Magnesium 67mg 17mg 12%
Zinc 1.09mg 0.14mg 9%
Fiber 4.8g 3g 7%
Fructose 4.35g 5%
Folate 45µg 25µg 5%
Choline 37.5mg 7.8mg 5%
Vitamin B5 0.402mg 0.183mg 4%
Calcium 24mg 34mg 1%
Net carbs 48.1g 11.66g N/A
Sugar 0.22g 8.99g N/A
Sodium 8mg 3mg 0%
Vitamin A 0µg 4µg 0%
Tryptophan 0.108mg 0.015mg 0%
Threonine 0.253mg 0.047mg 0%
Isoleucine 0.283mg 0.051mg 0%
Leucine 0.419mg 0.066mg 0%
Lysine 0.424mg 0.061mg 0%
Methionine 0.11mg 0.024mg 0%
Phenylalanine 0.31mg 0.044mg 0%
Valine 0.392mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips 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
56%
Potato chips
39%
Kiwi
Minerals Daily Need Coverage Score
53%
Potato chips
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 8.77g)
Which food is lower in glycemic index?
Potato chips
Potato chips is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 10.931g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.