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Khorasan wheat vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Kiwi?

  • Khorasan wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B1, Iron, Copper, Vitamin B3, Fiber, and Zinc, while Kiwi is higher in Vitamin C.
  • Khorasan wheat's daily need coverage for Selenium is 148% higher.
  • Kiwi has 28 times less Manganese than Khorasan wheat. Khorasan wheat has 2.735mg of Manganese, while Kiwi has 0.098mg.

We used Wheat, KAMUT khorasan, uncooked and Kiwifruit, green, raw types in this comparison.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +664.7%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +1116.1%
Contains more CopperCopper +289.2%
Contains more ZincZinc +2528.6%
Contains more PhosphorusPhosphorus +970.6%
Contains more ManganeseManganese +2690.8%
Contains more SeleniumSelenium +40650%
Contains more CalciumCalcium +54.5%
Contains less SodiumSodium -40%

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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Kiwi
5
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +1996.3%
Contains more Vitamin B2Vitamin B2 +636%
Contains more Vitamin B3Vitamin B3 +1769.5%
Contains more Vitamin B5Vitamin B5 +418.6%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more CholineCholine +230.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +770%
Contains more Vitamin EVitamin E +139.3%
Contains more Vitamin KVitamin K +2138.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +1175.4%
Contains more FatsFats +309.6%
Contains more CarbsCarbs +381.4%
Contains more OtherOther +175.4%
Contains more WaterWater +650.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +353.2%
Contains more Poly. FatPolyunsaturated fat +116.4%
Contains less Sat. FatSaturated Fat -85.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Kiwi
3
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 StarchStarch +∞%
Contains more SucroseSucrose +266.7%
Contains more MaltoseMaltose +3352.6%
Contains more GlucoseGlucose +562.9%
Contains more FructoseFructose +3854.5%
Contains more GalactoseGalactose +∞%
~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.
Khorasan wheat Kiwi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Kiwi Opinion
Calories 337kcal 61kcal Khorasan wheat
Protein 14.54g 1.14g Khorasan wheat
Fats 2.13g 0.52g Khorasan wheat
Vitamin C 0mg 92.7mg Kiwi
Net carbs 59.48g 11.66g Khorasan wheat
Carbs 70.58g 14.66g Khorasan wheat
Magnesium 130mg 17mg Khorasan wheat
Calcium 22mg 34mg Kiwi
Potassium 403mg 312mg Khorasan wheat
Iron 3.77mg 0.31mg Khorasan wheat
Sugar 7.84g 8.99g Khorasan wheat
Fiber 11.1g 3g Khorasan wheat
Copper 0.506mg 0.13mg Khorasan wheat
Zinc 3.68mg 0.14mg Khorasan wheat
Starch 52.41g 0g Khorasan wheat
Phosphorus 364mg 34mg Khorasan wheat
Sodium 5mg 3mg Kiwi
Vitamin A 10IU 87IU Kiwi
Vitamin A 1µg 4µg Kiwi
Vitamin E 0.61mg 1.46mg Kiwi
Manganese 2.735mg 0.098mg Khorasan wheat
Selenium 81.5µg 0.2µg Khorasan wheat
Vitamin B1 0.566mg 0.027mg Khorasan wheat
Vitamin B2 0.184mg 0.025mg Khorasan wheat
Vitamin B3 6.375mg 0.341mg Khorasan wheat
Vitamin B5 0.949mg 0.183mg Khorasan wheat
Vitamin B6 0.259mg 0.063mg Khorasan wheat
Vitamin K 1.8µg 40.3µg Kiwi
Folate 25µg Kiwi
Trans Fat 0.005g 0g Kiwi
Choline 25.8mg 7.8mg Khorasan wheat
Saturated Fat 0.196g 0.029g Kiwi
Monounsaturated Fat 0.213g 0.047g Khorasan wheat
Polyunsaturated fat 0.621g 0.287g Khorasan wheat
Tryptophan 0.13mg 0.015mg Khorasan wheat
Threonine 0.442mg 0.047mg Khorasan wheat
Isoleucine 0.566mg 0.051mg Khorasan wheat
Leucine 1.112mg 0.066mg Khorasan wheat
Lysine 0.416mg 0.061mg Khorasan wheat
Methionine 0.251mg 0.024mg Khorasan wheat
Phenylalanine 0.772mg 0.044mg Khorasan wheat
Valine 0.687mg 0.057mg Khorasan wheat
Histidine 0.379mg 0.027mg Khorasan wheat
Fructose 0.11g 4.35g Kiwi
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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%
Khorasan wheat
39%
Kiwi
Minerals Daily Need Coverage Score
150%
Khorasan wheat
14%
Kiwi

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.167g)
Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 1.15g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 18)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.5)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.