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  6. Kiwi vs. Spelt

Kiwi vs. Spelt — In-Depth Nutrition Comparison

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How are kiwi and spelt different?

  • Kiwi is richer in vitamin C and vitamin K, while spelt is higher in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, and magnesium.
  • Spelt covers your daily need for manganese, 125% more than kiwi.

Kiwifruit, green, raw and Spelt, uncooked types were used in this article.

Infographic

Kiwi vs Spelt 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
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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +25.9%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +1332.3%
Contains more CopperCopper +293.1%
Contains more ZincZinc +2242.9%
Contains more PhosphorusPhosphorus +1079.4%
Contains more ManganeseManganese +2943.9%
Contains more SeleniumSelenium +5750%

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%
Spelt
Spelt
6
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.8%
Contains more Vitamin KVitamin K +1019.4%
Contains more Vitamin B1Vitamin B1 +1248.1%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +1906.7%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +265.1%
Contains more FolateFolate +80%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Spelt DV% diff.
Manganese 0.098mg 2.983mg 125%
Vitamin C 92.7mg 0mg 103%
Iron 0.31mg 4.44mg 52%
Phosphorus 34mg 401mg 52%
Copper 0.13mg 0.511mg 42%
Vitamin B3 0.341mg 6.843mg 41%
Fiber 3g 10.7g 31%
Vitamin K 40.3µg 3.6µg 31%
Zinc 0.14mg 3.28mg 29%
Magnesium 17mg 136mg 28%
Vitamin B1 0.027mg 0.364mg 28%
Protein 1.14g 14.57g 27%
Starch 0g 53.92g 22%
Selenium 0.2µg 11.7µg 21%
Carbs 14.66g 70.19g 19%
Vitamin B5 0.183mg 1.068mg 18%
Calories 61kcal 338kcal 14%
Vitamin B6 0.063mg 0.23mg 13%
Vitamin B2 0.025mg 0.113mg 7%
Polyunsaturated fat 0.287g 1.258g 6%
Folate 25µg 45µg 5%
Fructose 4.35g 0.24g 5%
Vitamin E 1.46mg 0.79mg 4%
Fats 0.52g 2.43g 3%
Potassium 312mg 388mg 2%
Saturated fat 0.029g 0.406g 2%
Calcium 34mg 27mg 1%
Choline 7.8mg 1%
Monounsaturated fat 0.047g 0.445g 1%
Protein per 100 calories 1.9g 4.3g N/A
Calories per 10 g protein 535kcal 232kcal N/A
Weight per 100 calories 164g 30g N/A
Unsaturated / Saturated Fat ratio 12 4.2 N/A
Net carbs 11.66g 59.49g N/A
Sugar 8.99g 6.82g N/A
Sodium 3mg 8mg 0%
Vitamin A 4µg 0µg 0%
Tryptophan 0.015mg 0.132mg 0%
Threonine 0.047mg 0.443mg 0%
Isoleucine 0.051mg 0.552mg 0%
Leucine 0.066mg 1.07mg 0%
Lysine 0.061mg 0.409mg 0%
Methionine 0.024mg 0.258mg 0%
Phenylalanine 0.044mg 0.737mg 0%
Valine 0.057mg 0.681mg 0%
Histidine 0.027mg 0.36mg 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +653.8%
Contains more ProteinProtein +1178.1%
Contains more FatsFats +367.3%
Contains more CarbsCarbs +378.8%
Contains more OtherOther +193.4%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +846.8%
Contains more Poly. FatPolyunsaturated fat +338.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
3
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
Spelt
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more GlucoseGlucose +389.3%
Contains more FructoseFructose +1712.5%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +293.3%
Contains more MaltoseMaltose +2610.5%
~equal in Lactose ~0g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.