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Wild rice raw vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and kiwi?

  • Wild rice raw is richer in phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, and iron, while kiwi is higher in vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Kiwi has 43 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while kiwi has 0.14mg.

We used Wild rice, raw and Kiwifruit, green, raw types in this comparison.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +941.2%
Contains more PotassiumPotassium +36.9%
Contains more IronIron +532.3%
Contains more CopperCopper +303.1%
Contains more ZincZinc +4157.1%
Contains more PhosphorusPhosphorus +1173.5%
Contains more ManganeseManganese +1256.1%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +61.9%
Contains less SodiumSodium -57.1%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Kiwi
4
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 B1Vitamin B1 +325.9%
Contains more Vitamin B2Vitamin B2 +948%
Contains more Vitamin B3Vitamin B3 +1874.5%
Contains more Vitamin B5Vitamin B5 +486.9%
Contains more Vitamin B6Vitamin B6 +520.6%
Contains more FolateFolate +280%
Contains more CholineCholine +348.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +78%
Contains more Vitamin KVitamin K +2021.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1192.1%
Contains more FatsFats +107.7%
Contains more CarbsCarbs +410.9%
Contains more OtherOther +150.8%
Contains more WaterWater +970.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +238.3%
Contains more Poly. FatPolyunsaturated fat +135.5%
Contains less Sat. FatSaturated fat -81.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
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 SucroseSucrose +346.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~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.
Wild rice raw Kiwi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Phosphorus 433mg 34mg 57%
Manganese 1.329mg 0.098mg 54%
Zinc 5.96mg 0.14mg 53%
Copper 0.524mg 0.13mg 44%
Vitamin B3 6.733mg 0.341mg 40%
Magnesium 177mg 17mg 38%
Vitamin K 1.9µg 40.3µg 32%
Protein 14.73g 1.14g 27%
Vitamin B6 0.391mg 0.063mg 25%
Iron 1.96mg 0.31mg 21%
Carbs 74.9g 14.66g 20%
Vitamin B2 0.262mg 0.025mg 18%
Vitamin B5 1.074mg 0.183mg 18%
Folate 95µg 25µg 18%
Calories 357kcal 61kcal 15%
Fiber 6.2g 3g 13%
Vitamin B1 0.115mg 0.027mg 7%
Fructose 4.35g 5%
Choline 35mg 7.8mg 5%
Selenium 2.8µg 0.2µg 5%
Vitamin E 0.82mg 1.46mg 4%
Polyunsaturated fat 0.676g 0.287g 3%
Potassium 427mg 312mg 3%
Calcium 21mg 34mg 1%
Fats 1.08g 0.52g 1%
Saturated fat 0.156g 0.029g 1%
Net carbs 68.7g 11.66g N/A
Sugar 2.5g 8.99g N/A
Sodium 7mg 3mg 0%
Vitamin A 1µg 4µg 0%
Monounsaturated fat 0.159g 0.047g 0%
Tryptophan 0.179mg 0.015mg 0%
Threonine 0.469mg 0.047mg 0%
Isoleucine 0.618mg 0.051mg 0%
Leucine 1.018mg 0.066mg 0%
Lysine 0.629mg 0.061mg 0%
Methionine 0.438mg 0.024mg 0%
Phenylalanine 0.721mg 0.044mg 0%
Valine 0.858mg 0.057mg 0%
Histidine 0.384mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
39%
Kiwi
Minerals Daily Need Coverage Score
96%
Wild rice raw
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 6.49g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.127g)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.