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Almonds vs. Kiwi — In-Depth Nutrition Comparison

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How are almonds and kiwi different?

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, and fiber; however, kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin E for almonds is 161% higher.
  • Almonds contain 46 times more vitamin B2 than kiwi. While almonds contain 1.138mg of vitamin B2, kiwi contains only 0.025mg.
  • Almonds have a lower glycemic index (0) than kiwi (58).

Nuts, almonds and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Almonds 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.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Kiwi
Kiwi
0
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 +1488.2%
Contains more CalciumCalcium +691.2%
Contains more PotassiumPotassium +134.9%
Contains more IronIron +1096.8%
Contains more CopperCopper +693.1%
Contains more ZincZinc +2128.6%
Contains more PhosphorusPhosphorus +1314.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2123.5%
Contains more SeleniumSelenium +1950%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Kiwi
Kiwi
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin EVitamin E +1655.5%
Contains more Vitamin B1Vitamin B1 +659.3%
Contains more Vitamin B2Vitamin B2 +4452%
Contains more Vitamin B3Vitamin B3 +961%
Contains more Vitamin B5Vitamin B5 +157.4%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +76%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Kiwi DV% diff.
Vitamin E 25.63mg 1.46mg 161%
Vitamin C 0mg 92.7mg 103%
Copper 1.031mg 0.13mg 100%
Manganese 2.179mg 0.098mg 90%
Vitamin B2 1.138mg 0.025mg 86%
Polyunsaturated fat 12.329g 0.287g 80%
Monounsaturated fat 31.551g 0.047g 79%
Fats 49.93g 0.52g 76%
Phosphorus 481mg 34mg 64%
Magnesium 270mg 17mg 60%
Iron 3.71mg 0.31mg 43%
Protein 21.15g 1.14g 40%
Fiber 12.5g 3g 38%
Vitamin K 0µg 40.3µg 34%
Zinc 3.12mg 0.14mg 27%
Calories 579kcal 61kcal 26%
Calcium 269mg 34mg 24%
Vitamin B3 3.618mg 0.341mg 20%
Saturated fat 3.802g 0.029g 17%
Vitamin B1 0.205mg 0.027mg 15%
Potassium 733mg 312mg 12%
Choline 52.1mg 7.8mg 8%
Selenium 4.1µg 0.2µg 7%
Vitamin B5 0.471mg 0.183mg 6%
Vitamin B6 0.137mg 0.063mg 6%
Folate 44µg 25µg 5%
Fructose 0.11g 4.35g 5%
Carbs 21.55g 14.66g 2%
Protein per 100 calories 3.7g 1.9g N/A
Calories per 10 g protein 274kcal 535kcal N/A
Weight per 100 calories 17g 164g N/A
Unsaturated / Saturated Fat ratio 12 12 N/A
Net carbs 9.05g 11.66g N/A
Sugar 4.35g 8.99g N/A
Starch 0.72g 0g 0%
Sodium 1mg 3mg 0%
Vitamin A 0µg 4µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.015mg 0%
Threonine 0.601mg 0.047mg 0%
Isoleucine 0.751mg 0.051mg 0%
Leucine 1.473mg 0.066mg 0%
Lysine 0.568mg 0.061mg 0%
Methionine 0.157mg 0.024mg 0%
Phenylalanine 1.132mg 0.044mg 0%
Valine 0.855mg 0.057mg 0%
Histidine 0.539mg 0.027mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +1755.3%
Contains more FatsFats +9501.9%
Contains more CarbsCarbs +47%
Contains more OtherOther +385.2%
Contains more WaterWater +1783.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +67029.8%
Contains more Poly. FatPolyunsaturated fat +4195.8%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Kiwi
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 StarchStarch +∞%
Contains more SucroseSucrose +2533.3%
Contains more GlucoseGlucose +2317.6%
Contains more FructoseFructose +3854.5%
Contains more MaltoseMaltose +375%
Contains more GalactoseGalactose +142.9%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.