Side-by-Side Comparison

Kiwi (Kiwifruit) vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 389 kcal, 328 kcal less).

Higher Protein

+1382%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 1.1 g in Kiwi (Kiwifruit) (+15.8 g, +1382%).

Higher Dietary Fiber

+253%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 3.0 g in Kiwi (Kiwifruit) (+7.6 g, +253%).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Rolled Oats (Raw) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Rolled Oats (Raw)

389 kcal19% DV

Rolled Oats (Raw) provides 389 kcal vs 61 kcal in Kiwi (Kiwifruit) (+328 kcal, +538%).

ProteinRolled Oats (Raw) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Rolled Oats (Raw)

16.9 g34% DV

Rolled Oats (Raw) provides 16.9 g vs 1.1 g in Kiwi (Kiwifruit) (+15.8 g, +1382%).

CarbohydratesRolled Oats (Raw) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 14.7 g in Kiwi (Kiwifruit) (+51.6 g, +352%).

Dietary FiberRolled Oats (Raw) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Rolled Oats (Raw)

10.6 g38% DV

Rolled Oats (Raw) provides 10.6 g vs 3.0 g in Kiwi (Kiwifruit) (+7.6 g, +253%).

Total FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Rolled Oats (Raw)

6.9 g9% DV

Rolled Oats (Raw) provides 6.9 g vs 0.52 g in Kiwi (Kiwifruit) (+6.4 g, +1227%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Rolled Oats (Raw)

0.99 g2% DV

Kiwi (Kiwifruit) provides 9.0 g vs 0.99 g in Rolled Oats (Raw) (+8.0 g, +808%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Rolled Oats (Raw)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (92.7 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Rolled Oats (Raw)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Rolled Oats (Raw)

0.42 mg3% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.42 mg in Rolled Oats (Raw) (+1.0 mg, +248%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Rolled Oats (Raw)

1.9 µg2% DV

Kiwi (Kiwifruit) provides 40 µg vs 1.9 µg in Rolled Oats (Raw) (+38 µg, +2021%).

Folate (DFE)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

25 µg6% DV

Rolled Oats (Raw)

56 µg14% DV

Rolled Oats (Raw) provides 56 µg vs 25 µg in Kiwi (Kiwifruit) (+31 µg, +124%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.03 mg in Kiwi (Kiwifruit) (+0.74 mg, +2726%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Rolled Oats (Raw)

0.14 mg11% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.03 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Rolled Oats (Raw)

0.96 mg6% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.62 mg, +182%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.18 mg in Kiwi (Kiwifruit) (+1.2 mg, +637%).

Vitamin B6Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Rolled Oats (Raw)

0.12 mg7% DV

Rolled Oats (Raw) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 mg

Rolled Oats (Raw)

2.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 2.0 mg in Rolled Oats (Raw) (+1.0 mg, +50%).

PotassiumRolled Oats (Raw) higher

Kiwi (Kiwifruit)

312 mg7% DV

Rolled Oats (Raw)

429 mg9% DV

Rolled Oats (Raw) provides 429 mg vs 312 mg in Kiwi (Kiwifruit) (+117 mg, +38%).

CalciumRolled Oats (Raw) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Rolled Oats (Raw)

54.0 mg4% DV

Rolled Oats (Raw) provides 54.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+20.0 mg, +59%).

IronRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 0.31 mg in Kiwi (Kiwifruit) (+4.4 mg, +1423%).

MagnesiumRolled Oats (Raw) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Rolled Oats (Raw)

177 mg42% DV

Rolled Oats (Raw) provides 177 mg vs 17.0 mg in Kiwi (Kiwifruit) (+160 mg, +941%).

PhosphorusRolled Oats (Raw) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 34.0 mg in Kiwi (Kiwifruit) (+489 mg, +1438%).

ZincRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.14 mg in Kiwi (Kiwifruit) (+3.8 mg, +2736%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.03 g

Rolled Oats (Raw)

1.2 g6% DV

Rolled Oats (Raw) provides 1.2 g vs 0.03 g in Kiwi (Kiwifruit) (+1.2 g, +4107%).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Rolled Oats (Raw)

156 kcal8% DV

Rolled Oats (Raw) provides 156 kcal vs 42 kcal in Kiwi (Kiwifruit) (+114 kcal, +270%).

ProteinRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Rolled Oats (Raw)

6.8 g14% DV

Rolled Oats (Raw) provides 6.8 g vs 0.79 g in Kiwi (Kiwifruit) (+6.0 g, +759%).

CarbohydratesRolled Oats (Raw) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Rolled Oats (Raw)

26.5 g10% DV

Rolled Oats (Raw) provides 26.5 g vs 10.1 g in Kiwi (Kiwifruit) (+16.4 g, +162%).

Dietary FiberRolled Oats (Raw) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Rolled Oats (Raw)

4.2 g15% DV

Rolled Oats (Raw) provides 4.2 g vs 2.1 g in Kiwi (Kiwifruit) (+2.2 g, +105%).

Total FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.36 g

Rolled Oats (Raw)

2.8 g4% DV

Rolled Oats (Raw) provides 2.8 g vs 0.36 g in Kiwi (Kiwifruit) (+2.4 g, +669%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Rolled Oats (Raw)

0.40 g1% DV

Kiwi (Kiwifruit) provides 6.2 g vs 0.40 g in Rolled Oats (Raw) (+5.8 g, +1466%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Rolled Oats (Raw)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (64.0 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Rolled Oats (Raw)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Rolled Oats (Raw)

0.17 mg1% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.17 mg in Rolled Oats (Raw) (+0.84 mg, +500%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Rolled Oats (Raw)

0.8 µg1% DV

Kiwi (Kiwifruit) provides 28 µg vs 0.8 µg in Rolled Oats (Raw) (+27 µg, +3559%).

Folate (DFE)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

17 µg4% DV

Rolled Oats (Raw)

22 µg6% DV

Rolled Oats (Raw) provides 22 µg vs 17 µg in Kiwi (Kiwifruit) (+5.2 µg, +30%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.02 mg in Kiwi (Kiwifruit) (+0.29 mg, +1538%).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Rolled Oats (Raw)

0.06 mg4% DV

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Rolled Oats (Raw)

0.38 mg2% DV

Rolled Oats (Raw) provides 0.38 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.15 mg, +63%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.41 mg, +327%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Rolled Oats (Raw)

0.05 mg3% DV

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 mg

Rolled Oats (Raw)

0.80 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.80 mg in Rolled Oats (Raw) (+1.3 mg, +159%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Rolled Oats (Raw)

172 mg4% DV

Kiwi (Kiwifruit) provides 215 mg vs 172 mg in Rolled Oats (Raw) (+43.7 mg, +25%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Rolled Oats (Raw)

21.6 mg2% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 21.6 mg in Rolled Oats (Raw) (+1.9 mg, +9%).

IronRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Rolled Oats (Raw)

1.9 mg10% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.21 mg in Kiwi (Kiwifruit) (+1.7 mg, +783%).

MagnesiumRolled Oats (Raw) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Rolled Oats (Raw)

70.8 mg17% DV

Rolled Oats (Raw) provides 70.8 mg vs 11.7 mg in Kiwi (Kiwifruit) (+59.1 mg, +504%).

PhosphorusRolled Oats (Raw) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Rolled Oats (Raw)

209 mg17% DV

Rolled Oats (Raw) provides 209 mg vs 23.5 mg in Kiwi (Kiwifruit) (+186 mg, +792%).

ZincRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Rolled Oats (Raw)

1.6 mg14% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.10 mg in Kiwi (Kiwifruit) (+1.5 mg, +1544%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.02 g

Rolled Oats (Raw)

0.49 g2% DV

Rolled Oats (Raw) provides 0.49 g vs 0.02 g in Kiwi (Kiwifruit) (+0.47 g, +2339%).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinRolled Oats (Raw) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Rolled Oats (Raw)

4.4 g9% DV

Rolled Oats (Raw) provides 4.4 g vs 1.9 g in Kiwi (Kiwifruit) (+2.5 g, +135%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Rolled Oats (Raw)

17.2 g6% DV

Kiwi (Kiwifruit) provides 24.0 g vs 17.2 g in Rolled Oats (Raw) (+6.8 g, +40%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Rolled Oats (Raw)

2.8 g10% DV

Kiwi (Kiwifruit) provides 4.9 g vs 2.8 g in Rolled Oats (Raw) (+2.2 g, +79%).

Total FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Rolled Oats (Raw)

1.8 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 0.85 g in Kiwi (Kiwifruit) (+0.94 g, +110%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Rolled Oats (Raw)

0.26 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.26 g in Rolled Oats (Raw) (+14.5 g, +5628%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Rolled Oats (Raw)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (152 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Rolled Oats (Raw)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Rolled Oats (Raw)

0.11 mg1% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.11 mg in Rolled Oats (Raw) (+2.3 mg, +2093%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Rolled Oats (Raw)

0.5 µg

Kiwi (Kiwifruit) provides 66 µg vs 0.5 µg in Rolled Oats (Raw) (+66 µg, +13279%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Rolled Oats (Raw)

15 µg4% DV

Kiwi (Kiwifruit) provides 41 µg vs 15 µg in Rolled Oats (Raw) (+26 µg, +182%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.04 mg4% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Rolled Oats (Raw)

0.04 mg3% DV

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Rolled Oats (Raw)

0.25 mg2% DV

Kiwi (Kiwifruit) provides 0.56 mg vs 0.25 mg in Rolled Oats (Raw) (+0.31 mg, +124%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Rolled Oats (Raw)

0.35 mg7% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.05 mg, +17%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Rolled Oats (Raw)

0.03 mg2% DV

Kiwi (Kiwifruit) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 mg

Rolled Oats (Raw)

0.52 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 0.52 mg in Rolled Oats (Raw) (+4.4 mg, +846%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Rolled Oats (Raw)

112 mg2% DV

Kiwi (Kiwifruit) provides 512 mg vs 112 mg in Rolled Oats (Raw) (+400 mg, +359%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Rolled Oats (Raw)

14.0 mg1% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 14.0 mg in Rolled Oats (Raw) (+41.7 mg, +297%).

IronRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Rolled Oats (Raw)

1.2 mg7% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.51 mg in Kiwi (Kiwifruit) (+0.72 mg, +141%).

MagnesiumRolled Oats (Raw) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Rolled Oats (Raw)

46.0 mg11% DV

Rolled Oats (Raw) provides 46.0 mg vs 27.9 mg in Kiwi (Kiwifruit) (+18.1 mg, +65%).

PhosphorusRolled Oats (Raw) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 55.8 mg in Kiwi (Kiwifruit) (+80.2 mg, +144%).

ZincRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.80 mg, +350%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.05 g

Rolled Oats (Raw)

0.32 g2% DV

Rolled Oats (Raw) provides 0.32 g vs 0.05 g in Kiwi (Kiwifruit) (+0.27 g, +567%).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Rolled Oats (Raw)

13.0 g26% DV

Rolled Oats (Raw) provides 13.0 g vs 5.6 g in Kiwi (Kiwifruit) (+7.4 g, +132%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Rolled Oats (Raw)

51.0 g19% DV

Kiwi (Kiwifruit) provides 72.1 g vs 51.0 g in Rolled Oats (Raw) (+21.1 g, +41%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Rolled Oats (Raw)

8.2 g29% DV

Kiwi (Kiwifruit) provides 14.8 g vs 8.2 g in Rolled Oats (Raw) (+6.6 g, +81%).

Total FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Rolled Oats (Raw)

5.3 g7% DV

Rolled Oats (Raw) provides 5.3 g vs 2.6 g in Kiwi (Kiwifruit) (+2.8 g, +108%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Rolled Oats (Raw)

0.76 g2% DV

Kiwi (Kiwifruit) provides 44.2 g vs 0.76 g in Rolled Oats (Raw) (+43.5 g, +5702%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Rolled Oats (Raw)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (456 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Rolled Oats (Raw)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Rolled Oats (Raw)

0.32 mg2% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.32 mg in Rolled Oats (Raw) (+6.9 mg, +2121%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Rolled Oats (Raw)

1.5 µg1% DV

Kiwi (Kiwifruit) provides 198 µg vs 1.5 µg in Rolled Oats (Raw) (+197 µg, +13453%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Rolled Oats (Raw)

43 µg11% DV

Kiwi (Kiwifruit) provides 123 µg vs 43 µg in Rolled Oats (Raw) (+80 µg, +185%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.45 mg, +342%).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.12 mg9% DV

Rolled Oats (Raw)

0.11 mg8% DV

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Rolled Oats (Raw)

0.74 mg5% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 0.74 mg in Rolled Oats (Raw) (+0.94 mg, +127%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Rolled Oats (Raw)

1.0 mg21% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.90 mg in Kiwi (Kiwifruit) (+0.14 mg, +15%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Rolled Oats (Raw)

0.09 mg5% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.09 mg in Rolled Oats (Raw) (+0.22 mg, +238%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Rolled Oats (Raw)

0 µg

Both Kiwi (Kiwifruit) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Rolled Oats (Raw)

1.5 mg

Kiwi (Kiwifruit) provides 14.8 mg vs 1.5 mg in Rolled Oats (Raw) (+13.2 mg, +858%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Rolled Oats (Raw)

330 mg7% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 330 mg in Rolled Oats (Raw) (+1,205 mg, +365%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Rolled Oats (Raw)

41.6 mg3% DV

Kiwi (Kiwifruit) provides 167 mg vs 41.6 mg in Rolled Oats (Raw) (+126 mg, +302%).

IronRolled Oats (Raw) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Rolled Oats (Raw)

3.6 mg20% DV

Rolled Oats (Raw) provides 3.6 mg vs 1.5 mg in Kiwi (Kiwifruit) (+2.1 mg, +138%).

MagnesiumRolled Oats (Raw) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Rolled Oats (Raw)

136 mg32% DV

Rolled Oats (Raw) provides 136 mg vs 83.6 mg in Kiwi (Kiwifruit) (+52.6 mg, +63%).

PhosphorusRolled Oats (Raw) higher

Kiwi (Kiwifruit)

167 mg13% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 167 mg in Kiwi (Kiwifruit) (+235 mg, +141%).

ZincRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 0.69 mg in Kiwi (Kiwifruit) (+2.4 mg, +344%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Rolled Oats (Raw)

0.94 g5% DV

Rolled Oats (Raw) provides 0.94 g vs 0.14 g in Kiwi (Kiwifruit) (+0.80 g, +558%).

Kiwi (Kiwifruit) vs Rolled Oats (Raw)

Kiwi (Kiwifruit)

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary