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  6. Sweet roll vs. Kiwi

Sweet roll vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between sweet roll and kiwi

  • Sweet roll is richer in selenium, vitamin B1, vitamin B2, iron, and vitamin B3, yet kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for kiwi is 101% higher.
  • Sweet roll has a lower glycemic index than kiwi.

Food types used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Kiwifruit, green, raw.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Kiwi
Kiwi
3
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 CalciumCalcium +111.8%
Contains more IronIron +416.1%
Contains more ZincZinc +321.4%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +206.1%
Contains more SeleniumSelenium +8400%
Contains more PotassiumPotassium +181.1%
Contains more CopperCopper +47.7%
Contains less SodiumSodium -99%
~equal in Magnesium ~17mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Kiwi
Kiwi
2
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 +1450%
Contains more Vitamin EVitamin E +36.3%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +599.1%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +188%
Contains more CholineCholine +429.5%
Contains more Vitamin CVitamin C +4535%
Contains more Vitamin KVitamin K +815.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Kiwi DV% diff.
Vitamin C 2mg 92.7mg 101%
Polyunsaturated fat 7.473g 0.287g 48%
Selenium 17µg 0.2µg 31%
Vitamin K 4.4µg 40.3µg 30%
Vitamin B1 0.324mg 0.027mg 25%
Fats 16.4g 0.52g 24%
Cholesterol 66mg 0mg 22%
Vitamin B2 0.265mg 0.025mg 18%
Iron 1.6mg 0.31mg 16%
Calories 372kcal 61kcal 16%
Saturated fat 3.079g 0.029g 14%
Sodium 304mg 3mg 13%
Vitamin B3 2.384mg 0.341mg 13%
Carbs 50.9g 14.66g 12%
Monounsaturated fat 4.797g 0.047g 12%
Folate 72µg 25µg 12%
Protein 6.2g 1.14g 10%
Manganese 0.3mg 0.098mg 9%
Choline 41.3mg 7.8mg 6%
Vitamin B12 0.14µg 0µg 6%
Potassium 111mg 312mg 6%
Vitamin A 62µg 4µg 6%
Phosphorus 76mg 34mg 6%
Fructose 4.35g 5%
Copper 0.088mg 0.13mg 5%
Calcium 72mg 34mg 4%
Vitamin E 1.99mg 1.46mg 4%
Vitamin B5 0.406mg 0.183mg 4%
Zinc 0.59mg 0.14mg 4%
Vitamin B6 0.107mg 0.063mg 3%
Fiber 2.4g 3g 2%
Net carbs 48.5g 11.66g N/A
Magnesium 17mg 17mg 0%
Sugar 31.73g 8.99g N/A
Tryptophan 0.074mg 0.015mg 0%
Threonine 0.211mg 0.047mg 0%
Isoleucine 0.259mg 0.051mg 0%
Leucine 0.458mg 0.066mg 0%
Lysine 0.243mg 0.061mg 0%
Methionine 0.117mg 0.024mg 0%
Phenylalanine 0.3mg 0.044mg 0%
Valine 0.291mg 0.057mg 0%
Histidine 0.145mg 0.027mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Kiwi
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 +443.9%
Contains more FatsFats +3053.8%
Contains more CarbsCarbs +247.2%
Contains more OtherOther +178.7%
Contains more WaterWater +235%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +10106.4%
Contains more Poly. FatPolyunsaturated fat +2503.8%
Contains less Sat. FatSaturated fat -99.1%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.