Flour vs. Kiwi — In-Depth Nutrition Comparison
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How are flour and kiwi different?
- Flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus; however, kiwi is richer in vitamin C and vitamin K.
- Daily need coverage for vitamin C for kiwi is 103% higher.
- Flour contains 170 times more selenium than kiwi. While flour contains 33.9µg of selenium, kiwi contains only 0.2µg.
- Kiwi has a lower glycemic index (58) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Kiwifruit, green, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more IronIron | +1396.8% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +217.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +595.9% |
| Contains more SeleniumSelenium | +16850% |
| Contains more CalciumCalcium | +126.7% |
| Contains more PotassiumPotassium | +191.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +2807.4% |
| Contains more Vitamin B2Vitamin B2 | +1876% |
| Contains more Vitamin B3Vitamin B3 | +1631.4% |
| Contains more Vitamin B5Vitamin B5 | +139.3% |
| Contains more FolateFolate | +632% |
| Contains more CholineCholine | +33.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2333.3% |
| Contains more Vitamin B6Vitamin B6 | +43.2% |
| Contains more Vitamin KVitamin K | +13333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Vitamin B1 | 0.785mg | 0.027mg | 63% |
| Selenium | 33.9µg | 0.2µg | 61% |
| Iron | 4.64mg | 0.31mg | 54% |
| Folate | 183µg | 25µg | 40% |
| Vitamin B2 | 0.494mg | 0.025mg | 36% |
| Vitamin B3 | 5.904mg | 0.341mg | 35% |
| Vitamin K | 0.3µg | 40.3µg | 33% |
| Manganese | 0.682mg | 0.098mg | 25% |
| Carbs | 76.31g | 14.66g | 21% |
| Protein | 10.33g | 1.14g | 18% |
| Calories | 364kcal | 61kcal | 15% |
| Phosphorus | 108mg | 34mg | 11% |
| Vitamin E | 0.06mg | 1.46mg | 9% |
| Potassium | 107mg | 312mg | 6% |
| Fructose | 4.35g | 5% | |
| Zinc | 0.7mg | 0.14mg | 5% |
| Vitamin B5 | 0.438mg | 0.183mg | 5% |
| Calcium | 15mg | 34mg | 2% |
| Copper | 0.144mg | 0.13mg | 2% |
| Fats | 0.98g | 0.52g | 1% |
| Saturated fat | 0.155g | 0.029g | 1% |
| Fiber | 2.7g | 3g | 1% |
| Polyunsaturated fat | 0.413g | 0.287g | 1% |
| Vitamin B6 | 0.044mg | 0.063mg | 1% |
| Magnesium | 22mg | 17mg | 1% |
| Net carbs | 73.61g | 11.66g | N/A |
| Sugar | 0.27g | 8.99g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Choline | 10.4mg | 7.8mg | 0% |
| Monounsaturated fat | 0.087g | 0.047g | 0% |
| Tryptophan | 0.127mg | 0.015mg | 0% |
| Threonine | 0.281mg | 0.047mg | 0% |
| Isoleucine | 0.357mg | 0.051mg | 0% |
| Leucine | 0.71mg | 0.066mg | 0% |
| Lysine | 0.228mg | 0.061mg | 0% |
| Methionine | 0.183mg | 0.024mg | 0% |
| Phenylalanine | 0.52mg | 0.044mg | 0% |
| Valine | 0.415mg | 0.057mg | 0% |
| Histidine | 0.23mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +806.1% |
| Contains more FatsFats | +88.5% |
| Contains more CarbsCarbs | +420.5% |
| Contains more WaterWater | +596.9% |
| Contains more OtherOther | +32.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +85.1% |
| Contains more Poly. FatPolyunsaturated fat | +43.9% |
| Contains less Sat. FatSaturated fat | -81.3% |
