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Kiwi vs. Pretzel — In-Depth Nutrition Comparison

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A recap on the differences between kiwi and pretzel

  • Kiwi is higher in vitamin C and vitamin K, yet pretzel is higher in iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
  • Kiwi covers your daily vitamin C needs 101% more than pretzel.
  • Kiwi contains 14 times more vitamin K than pretzel. While kiwi contains 40.3µg of vitamin K, pretzel contains only 2.8µg.
  • The amount of sodium in kiwi is lower.
  • The glycemic index of kiwi is lower.

Food varieties used in this article are Kiwifruit, green, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Kiwi vs Pretzel 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.
Kiwi
Kiwi
3
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +39.9%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +70.6%
Contains more IronIron +1377.4%
Contains more CopperCopper +20%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +935.7%
Contains more SeleniumSelenium +2100%

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.
Kiwi
Kiwi
4
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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin CVitamin C +4314.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +210.6%
Contains more Vitamin KVitamin K +1339.3%
Contains more Vitamin B1Vitamin B1 +1470.4%
Contains more Vitamin B2Vitamin B2 +1228%
Contains more Vitamin B3Vitamin B3 +1445.5%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +564%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Pretzel DV% diff.
Vitamin C 92.7mg 2.1mg 101%
Sodium 3mg 1240mg 54%
Iron 0.31mg 4.58mg 53%
Manganese 0.098mg 1.015mg 40%
Folate 25µg 166µg 35%
Vitamin B1 0.027mg 0.424mg 33%
Vitamin B3 0.341mg 5.27mg 31%
Vitamin K 40.3µg 2.8µg 31%
Starch 0g 72.58g 30%
Vitamin B2 0.025mg 0.332mg 24%
Carbs 14.66g 80.39g 22%
Protein 1.14g 10.04g 18%
Calories 61kcal 384kcal 16%
Phosphorus 34mg 128mg 13%
Zinc 0.14mg 1.04mg 8%
Selenium 0.2µg 4.4µg 8%
Vitamin E 1.46mg 0.47mg 7%
Polyunsaturated fat 0.287g 1.291g 7%
Fructose 4.35g 0.31g 5%
Fats 0.52g 2.93g 4%
Choline 7.8mg 29.5mg 4%
Magnesium 17mg 29mg 3%
Potassium 312mg 223mg 3%
Copper 0.13mg 0.156mg 3%
Vitamin B5 0.183mg 0.322mg 3%
Fiber 3g 3.4g 2%
Saturated fat 0.029g 0.391g 2%
Monounsaturated fat 0.047g 0.727g 2%
Calcium 34mg 27mg 1%
Vitamin B6 0.063mg 0.074mg 1%
Protein per 100 calories 1.9g 2.6g N/A
Calories per 10 g protein 535kcal 382kcal N/A
Weight per 100 calories 164g 26g N/A
Unsaturated / Saturated Fat ratio 12 5.2 N/A
Net carbs 11.66g 76.99g N/A
Sugar 8.99g 2.21g N/A
Vitamin A 4µg 0µg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.015mg 0.097mg 0%
Threonine 0.047mg 0.25mg 0%
Isoleucine 0.051mg 0.407mg 0%
Leucine 0.066mg 0.757mg 0%
Lysine 0.061mg 0.257mg 0%
Methionine 0.024mg 0.177mg 0%
Phenylalanine 0.044mg 0.52mg 0%
Valine 0.057mg 0.48mg 0%
Histidine 0.027mg 0.22mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2554%
Contains more ProteinProtein +780.7%
Contains more FatsFats +463.5%
Contains more CarbsCarbs +448.4%
Contains more OtherOther +475.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1446.8%
Contains more Poly. FatPolyunsaturated fat +349.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +495.7%
Contains more FructoseFructose +1303.2%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +484.2%
~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.