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  6. Flour vs. Kiwifruit

Flour vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Flour and Kiwifruit different?

  • Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Phosphorus, however, Kiwifruit is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Kiwifruit is 103% higher.
  • Flour contains 170 times more Selenium than Kiwifruit. While Flour contains 33.9µg of Selenium, Kiwifruit contains only 0.2µg.

Wheat flour, white, all-purpose, enriched, bleached and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Flour vs Kiwifruit 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.
Flour
Flour
8
:
2
Kiwifruit
Kiwifruit
Contains more Iron +1396.8%
Contains more Magnesium +29.4%
Contains more Phosphorus +217.6%
Contains less Sodium -33.3%
Contains more Zinc +400%
Contains more Copper +10.8%
Contains more Manganese +595.9%
Contains more Selenium +16850%
Contains more Calcium +126.7%
Contains more Potassium +191.6%
Equal in Copper - 0.13
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +1396.8%
Contains more Magnesium +29.4%
Contains more Phosphorus +217.6%
Contains less Sodium -33.3%
Contains more Zinc +400%
Contains more Copper +10.8%
Contains more Manganese +595.9%
Contains more Selenium +16850%
Contains more Calcium +126.7%
Contains more Potassium +191.6%
Equal in Copper - 0.13

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.
Flour
Flour
5
:
5
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +2807.4%
Contains more Vitamin B2 +1876%
Contains more Vitamin B3 +1631.4%
Contains more Vitamin B5 +139.3%
Contains more Folate +632%
Contains more Vitamin A +∞%
Contains more Vitamin E +2333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +43.2%
Contains more Vitamin K +13333.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +2807.4%
Contains more Vitamin B2 +1876%
Contains more Vitamin B3 +1631.4%
Contains more Vitamin B5 +139.3%
Contains more Folate +632%
Contains more Vitamin A +∞%
Contains more Vitamin E +2333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +43.2%
Contains more Vitamin K +13333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +806.1%
Contains more Fats +88.5%
Contains more Carbs +420.5%
Contains more Water +596.9%
Contains more Other +32.6%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +806.1%
Contains more Fats +88.5%
Contains more Carbs +420.5%
Contains more Water +596.9%
Contains more Other +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +85.1%
Contains more Polyunsaturated fat +43.9%
Contains less Saturated Fat -81.3%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +85.1%
Contains more Polyunsaturated fat +43.9%
Contains less Saturated Fat -81.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Kiwifruit Opinion
Net carbs 73.61g 11.66g Flour
Protein 10.33g 1.14g Flour
Fats 0.98g 0.52g Flour
Carbs 76.31g 14.66g Flour
Calories 364kcal 61kcal Flour
Fructose 4.35g Kiwifruit
Sugar 0.27g 8.99g Flour
Fiber 2.7g 3g Kiwifruit
Calcium 15mg 34mg Kiwifruit
Iron 4.64mg 0.31mg Flour
Magnesium 22mg 17mg Flour
Phosphorus 108mg 34mg Flour
Potassium 107mg 312mg Kiwifruit
Sodium 2mg 3mg Flour
Zinc 0.7mg 0.14mg Flour
Copper 0.144mg 0.13mg Flour
Manganese 0.682mg 0.098mg Flour
Selenium 33.9µg 0.2µg Flour
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.06mg 1.46mg Kiwifruit
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.785mg 0.027mg Flour
Vitamin B2 0.494mg 0.025mg Flour
Vitamin B3 5.904mg 0.341mg Flour
Vitamin B5 0.438mg 0.183mg Flour
Vitamin B6 0.044mg 0.063mg Kiwifruit
Folate 183µg 25µg Flour
Vitamin K 0.3µg 40.3µg Kiwifruit
Tryptophan 0.127mg 0.015mg Flour
Threonine 0.281mg 0.047mg Flour
Isoleucine 0.357mg 0.051mg Flour
Leucine 0.71mg 0.066mg Flour
Lysine 0.228mg 0.061mg Flour
Methionine 0.183mg 0.024mg Flour
Phenylalanine 0.52mg 0.044mg Flour
Valine 0.415mg 0.057mg Flour
Histidine 0.23mg 0.027mg Flour
Saturated Fat 0.155g 0.029g Kiwifruit
Monounsaturated Fat 0.087g 0.047g Flour
Polyunsaturated fat 0.413g 0.287g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
42%
Kiwifruit
Minerals Daily Need Coverage Score
59%
Flour
14%
Kiwifruit

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 14)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.5)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 8.72g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Kiwifruit - 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.