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  6. Kiwi vs. Plantain

Kiwi vs. Plantain — In-Depth Nutrition Comparison

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What are the main differences between kiwi and plantains?

  • Kiwi is richer in vitamin C, vitamin K, vitamin E, and copper, while plantains are higher in vitamin B6 and carbs.
  • Kiwi's daily need coverage for vitamin C is 91% higher.
  • Plantains have 58 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while plantains have 0.7µg.
  • Kiwi has a higher glycemic index (58) than plantains (37).

We used Kiwifruit, green, raw and Plantains, cooked types in this comparison.

Infographic

Kiwi vs Plantain infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Kiwi
Kiwi
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +1600%
Contains more CopperCopper +97%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +49%
Contains more IronIron +87.1%
Contains more SeleniumSelenium +600%
~equal in Zinc ~0.13mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin CVitamin C +750.5%
Contains more Vitamin EVitamin E +1023.1%
Contains more Vitamin KVitamin K +5657.1%
Contains more Vitamin AVitamin A +1025%
Contains more Vitamin B1Vitamin B1 +70.4%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B3Vitamin B3 +121.7%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +281%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Kiwi Plantain DV% diff.
Vitamin C 92.7mg 10.9mg 91%
Vitamin K 40.3µg 0.7µg 33%
Vitamin B6 0.063mg 0.24mg 14%
Vitamin E 1.46mg 0.13mg 9%
Copper 0.13mg 0.066mg 7%
Carbs 14.66g 31.15g 5%
Potassium 312mg 465mg 5%
Vitamin A 4µg 45µg 5%
Fructose 4.35g 5%
Magnesium 17mg 32mg 4%
Manganese 0.098mg 4%
Calories 61kcal 116kcal 3%
Calcium 34mg 2mg 3%
Iron 0.31mg 0.58mg 3%
Fiber 3g 2.3g 3%
Vitamin B3 0.341mg 0.756mg 3%
Selenium 0.2µg 1.4µg 2%
Vitamin B1 0.027mg 0.046mg 2%
Vitamin B2 0.025mg 0.052mg 2%
Polyunsaturated fat 0.287g 0.033g 2%
Protein 1.14g 0.79g 1%
Fats 0.52g 0.18g 1%
Phosphorus 34mg 28mg 1%
Vitamin B5 0.183mg 0.233mg 1%
Choline 7.8mg 12.7mg 1%
Protein per 100 calories 1.9g 0.68g N/A
Calories per 10 g protein 535kcal 1468kcal N/A
Weight per 100 calories 164g 86g N/A
Net carbs 11.66g 28.85g N/A
Sugar 8.99g 14g N/A
Zinc 0.14mg 0.13mg 0%
Sodium 3mg 5mg 0%
Folate 25µg 26µg 0%
Saturated fat 0.029g 0.069g 0%
Monounsaturated fat 0.047g 0.015g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.047mg 0.021mg 0%
Isoleucine 0.051mg 0.022mg 0%
Leucine 0.066mg 0.036mg 0%
Lysine 0.061mg 0.037mg 0%
Methionine 0.024mg 0.01mg 0%
Phenylalanine 0.044mg 0.027mg 0%
Valine 0.057mg 0.028mg 0%
Histidine 0.027mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +44.3%
Contains more FatsFats +188.9%
Contains more WaterWater +23.4%
Contains more CarbsCarbs +112.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +213.3%
Contains more Poly. FatPolyunsaturated fat +769.7%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.