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Steak vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between steak and kiwi

  • Steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and iron, yet kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily vitamin C needs 103% more than steak.
  • The amount of cholesterol in kiwi is lower.
  • The glycemic index of steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Kiwifruit, green, raw.

Infographic

Steak 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.
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Kiwi
Kiwi
5
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 +35.3%
Contains more IronIron +674.2%
Contains more ZincZinc +4428.6%
Contains more PhosphorusPhosphorus +379.4%
Contains more SeleniumSelenium +15800%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +11.8%
Contains more CopperCopper +52.9%
Contains less SodiumSodium -94.8%

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.
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Kiwi
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 AVitamin A +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B2Vitamin B2 +1104%
Contains more Vitamin B3Vitamin B3 +1410%
Contains more Vitamin B6Vitamin B6 +693.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2418.8%
Contains more FolateFolate +316.7%

All nutrients comparison - raw data values

Nutrient Steak Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.2µg 57%
Zinc 6.34mg 0.14mg 56%
Protein 24.85g 1.14g 47%
Saturated fat 8.443g 0.029g 38%
Vitamin B6 0.5mg 0.063mg 34%
Vitamin K 1.6µg 40.3µg 32%
Vitamin B3 5.149mg 0.341mg 30%
Fats 19.02g 0.52g 28%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 0.31mg 26%
Monounsaturated fat 9.171g 0.047g 23%
Vitamin B2 0.301mg 0.025mg 21%
Phosphorus 163mg 34mg 18%
Fiber 0g 3g 12%
Calories 271kcal 61kcal 11%
Vitamin E 1.46mg 10%
Carbs 0g 14.66g 5%
Fructose 4.35g 5%
Copper 0.085mg 0.13mg 5%
Folate 6µg 25µg 5%
Vitamin B5 0.183mg 4%
Manganese 0.098mg 4%
Vitamin B1 0.074mg 0.027mg 4%
Polyunsaturated fat 0.896g 0.287g 4%
Sodium 58mg 3mg 2%
Calcium 12mg 34mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 6IU 0IU 1%
Potassium 279mg 312mg 1%
Choline 7.8mg 1%
Magnesium 23mg 17mg 1%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin A 7µg 4µg 0%
Tryptophan 0.278mg 0.015mg 0%
Threonine 1.171mg 0.047mg 0%
Isoleucine 1.157mg 0.051mg 0%
Leucine 2.142mg 0.066mg 0%
Lysine 2.38mg 0.061mg 0%
Methionine 0.672mg 0.024mg 0%
Phenylalanine 0.997mg 0.044mg 0%
Valine 1.242mg 0.057mg 0%
Histidine 0.931mg 0.027mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Kiwi
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 +2079.8%
Contains more FatsFats +3557.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.4%
Contains more OtherOther +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Kiwi
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 +19412.8%
Contains more Poly. FatPolyunsaturated fat +212.2%
Contains less Sat. FatSaturated fat -99.7%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.