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Rye vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between rye and kiwi

  • Rye has more manganese, fiber, phosphorus, iron, copper, vitamin B5, selenium, and vitamin B3; however, kiwi is richer in vitamin C and vitamin K.
  • Rye covers your daily manganese needs 108% more than kiwi.
  • Kiwi has 70 times less selenium than rye. Rye has 13.9µg of selenium, while kiwi has 0.2µg.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Kiwifruit, green, raw.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Kiwi
1
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 +547.1%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +748.4%
Contains more CopperCopper +182.3%
Contains more ZincZinc +1792.9%
Contains more PhosphorusPhosphorus +876.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2529.6%
Contains more SeleniumSelenium +6850%
Contains more CalciumCalcium +41.7%

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.
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Kiwi
4
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 +1070.4%
Contains more Vitamin B2Vitamin B2 +904%
Contains more Vitamin B3Vitamin B3 +1152.2%
Contains more Vitamin B5Vitamin B5 +695.6%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more FolateFolate +52%
Contains more CholineCholine +289.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +71.8%
Contains more Vitamin KVitamin K +583.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +807%
Contains more FatsFats +213.5%
Contains more CarbsCarbs +417.5%
Contains more OtherOther +157.4%
Contains more WaterWater +683.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +342.6%
Contains more Poly. FatPolyunsaturated fat +167.2%
Contains less Sat. FatSaturated fat -85.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +373.3%
Contains more GlucoseGlucose +2468.8%
Contains more FructoseFructose +3854.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Kiwi DV% diff.
Manganese 2.577mg 0.098mg 108%
Vitamin C 0mg 92.7mg 103%
Fiber 15.1g 3g 48%
Phosphorus 332mg 34mg 43%
Vitamin K 5.9µg 40.3µg 29%
Iron 2.63mg 0.31mg 29%
Copper 0.367mg 0.13mg 26%
Selenium 13.9µg 0.2µg 25%
Vitamin B3 4.27mg 0.341mg 25%
Vitamin B5 1.456mg 0.183mg 25%
Vitamin B1 0.316mg 0.027mg 24%
Zinc 2.65mg 0.14mg 23%
Magnesium 110mg 17mg 22%
Carbs 75.86g 14.66g 20%
Vitamin B6 0.294mg 0.063mg 18%
Protein 10.34g 1.14g 18%
Vitamin B2 0.251mg 0.025mg 17%
Calories 338kcal 61kcal 14%
Potassium 510mg 312mg 6%
Fructose 0.11g 4.35g 5%
Choline 30.4mg 7.8mg 4%
Vitamin E 0.85mg 1.46mg 4%
Polyunsaturated fat 0.767g 0.287g 3%
Folate 38µg 25µg 3%
Fats 1.63g 0.52g 2%
Calcium 24mg 34mg 1%
Saturated fat 0.197g 0.029g 1%
Net carbs 60.76g 11.66g N/A
Sugar 0.98g 8.99g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 4µg 0%
Monounsaturated fat 0.208g 0.047g 0%
Tryptophan 0.108mg 0.015mg 0%
Threonine 0.289mg 0.047mg 0%
Isoleucine 0.208mg 0.051mg 0%
Leucine 0.563mg 0.066mg 0%
Lysine 0.286mg 0.061mg 0%
Methionine 0.153mg 0.024mg 0%
Phenylalanine 0.435mg 0.044mg 0%
Valine 0.317mg 0.057mg 0%
Histidine 0.189mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
39%
Kiwi
Minerals Daily Need Coverage Score
98%
Rye
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 8.01g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 24)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.168g)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.