Side-by-Side Comparison

Kiwi (Kiwifruit) vs Potato (Flesh & Skin, Baked)

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 baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-34%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 93 kcal, 32 kcal less).

Higher Protein

+119%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.1 g in Kiwi (Kiwifruit) (+1.4 g, +119%).

Higher Dietary Fiber

+36%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 3.0 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+0.80 g, +36%).

Higher Vitamin C

+624%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+79.9 mg, +624%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 61 kcal in Kiwi (Kiwifruit) (+32 kcal, +52%).

ProteinPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.1 g in Kiwi (Kiwifruit) (+1.4 g, +119%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 14.7 g in Kiwi (Kiwifruit) (+6.5 g, +44%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Kiwi (Kiwifruit) provides 3.0 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+0.80 g, +36%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Potato (Flesh & Skin, Baked)

0.13 g

Kiwi (Kiwifruit) provides 0.52 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.39 g, +300%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Kiwi (Kiwifruit) provides 9.0 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+7.8 g, +682%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+79.9 mg, +624%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Kiwi (Kiwifruit) provides 1.5 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+1.4 mg, +2820%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Kiwi (Kiwifruit) provides 40 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+38 µg, +1915%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

25 µg6% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Potato (Flesh & Skin, Baked) provides 28 µg vs 25 µg in Kiwi (Kiwifruit) (+3.0 µg, +12%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.03 mg2% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.34 mg in Kiwi (Kiwifruit) (+1.1 mg, +314%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.40 mg, +219%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.06 mg in Kiwi (Kiwifruit) (+0.24 mg, +373%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

3.0 mg

Potato (Flesh & Skin, Baked)

10.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+7.0 mg, +233%).

PotassiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

312 mg7% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 312 mg in Kiwi (Kiwifruit) (+223 mg, +71%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+19.0 mg, +127%).

IronPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.77 mg, +248%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+11.0 mg, +65%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+36.0 mg, +106%).

ZincPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.36 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.22 mg, +157%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.03 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.03 g).

Nutrient

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

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 42 kcal in Kiwi (Kiwifruit) (+119 kcal, +282%).

ProteinPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 0.79 g in Kiwi (Kiwifruit) (+3.5 g, +450%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 10.1 g in Kiwi (Kiwifruit) (+26.5 g, +262%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 2.1 g in Kiwi (Kiwifruit) (+1.7 g, +84%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.36 g

Potato (Flesh & Skin, Baked)

0.22 g

Kiwi (Kiwifruit) provides 0.36 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+0.13 g, +60%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Kiwi (Kiwifruit) provides 6.2 g vs 2.0 g in Potato (Flesh & Skin, Baked) (+4.2 g, +212%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Kiwi (Kiwifruit) provides 64.0 mg vs 22.1 mg in Potato (Flesh & Skin, Baked) (+41.8 mg, +189%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.92 mg, +1065%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Kiwi (Kiwifruit) provides 28 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+24 µg, +704%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

17 µg4% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 17 µg in Kiwi (Kiwifruit) (+31 µg, +181%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.02 mg1% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.02 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.24 mg in Kiwi (Kiwifruit) (+2.2 mg, +937%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.88 mg, +700%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.04 mg in Kiwi (Kiwifruit) (+0.47 mg, +1086%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

2.1 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 2.1 mg in Kiwi (Kiwifruit) (+15.2 mg, +736%).

PotassiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

215 mg5% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 215 mg in Kiwi (Kiwifruit) (+710 mg, +330%).

CalciumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Potato (Flesh & Skin, Baked) provides 26.0 mg vs 23.5 mg in Kiwi (Kiwifruit) (+2.5 mg, +11%).

IronPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.21 mg in Kiwi (Kiwifruit) (+1.7 mg, +773%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 11.7 mg in Kiwi (Kiwifruit) (+36.7 mg, +313%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 23.5 mg in Kiwi (Kiwifruit) (+97.6 mg, +416%).

ZincPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Potato (Flesh & Skin, Baked) provides 0.62 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.53 mg, +545%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.02 g

Potato (Flesh & Skin, Baked)

0.05 g

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.02 g).

Nutrient

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

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Potato (Flesh & Skin, Baked) provides 2.7 g vs 1.9 g in Kiwi (Kiwifruit) (+0.83 g, +44%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Kiwi (Kiwifruit) provides 24.0 g vs 22.8 g in Potato (Flesh & Skin, Baked) (+1.2 g, +5%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Kiwi (Kiwifruit) provides 4.9 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+2.5 g, +107%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Potato (Flesh & Skin, Baked)

0.14 g

Kiwi (Kiwifruit) provides 0.85 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+0.71 g, +507%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Kiwi (Kiwifruit) provides 14.7 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+13.5 g, +1087%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Kiwi (Kiwifruit) provides 152 mg vs 13.8 mg in Potato (Flesh & Skin, Baked) (+138 mg, +1000%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Kiwi (Kiwifruit) provides 2.4 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.3 mg, +4334%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Kiwi (Kiwifruit) provides 66 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+64 µg, +2960%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Kiwi (Kiwifruit) provides 41 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+11 µg, +36%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.04 mg4% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.96 mg, +172%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.33 mg, +110%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.22 mg, +211%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

4.9 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 4.9 mg in Kiwi (Kiwifruit) (+5.9 mg, +120%).

PotassiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

512 mg11% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 512 mg in Kiwi (Kiwifruit) (+66.1 mg, +13%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+39.6 mg, +244%).

IronPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.51 mg in Kiwi (Kiwifruit) (+0.66 mg, +129%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Potato (Flesh & Skin, Baked) provides 30.2 mg vs 27.9 mg in Kiwi (Kiwifruit) (+2.4 mg, +8%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Potato (Flesh & Skin, Baked) provides 75.6 mg vs 55.8 mg in Kiwi (Kiwifruit) (+19.8 mg, +36%).

ZincPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Potato (Flesh & Skin, Baked) provides 0.39 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.16 mg, +69%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.05 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.05 g).

Nutrient

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

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Potato (Flesh & Skin, Baked) provides 8.1 g vs 5.6 g in Kiwi (Kiwifruit) (+2.5 g, +44%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Kiwi (Kiwifruit) provides 72.1 g vs 68.3 g in Potato (Flesh & Skin, Baked) (+3.8 g, +6%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Kiwi (Kiwifruit) provides 14.8 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+7.7 g, +108%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Kiwi (Kiwifruit) provides 2.6 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+2.1 g, +509%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Kiwi (Kiwifruit) provides 44.2 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+40.5 g, +1091%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Kiwi (Kiwifruit) provides 456 mg vs 41.3 mg in Potato (Flesh & Skin, Baked) (+415 mg, +1003%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+7.0 mg, +4348%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Kiwi (Kiwifruit) provides 198 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+192 µg, +2969%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Kiwi (Kiwifruit) provides 123 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+33 µg, +36%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.21 mg, +158%).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.12 mg9% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 1.7 mg in Kiwi (Kiwifruit) (+2.9 mg, +172%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.90 mg in Kiwi (Kiwifruit) (+0.99 mg, +110%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.65 mg, +211%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 14.8 mg in Kiwi (Kiwifruit) (+17.5 mg, +119%).

PotassiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 1,535 mg in Kiwi (Kiwifruit) (+193 mg, +13%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Kiwi (Kiwifruit) provides 167 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+119 mg, +245%).

IronPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Potato (Flesh & Skin, Baked) provides 3.5 mg vs 1.5 mg in Kiwi (Kiwifruit) (+2.0 mg, +129%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Potato (Flesh & Skin, Baked) provides 90.4 mg vs 83.6 mg in Kiwi (Kiwifruit) (+6.8 mg, +8%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

167 mg13% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Potato (Flesh & Skin, Baked) provides 226 mg vs 167 mg in Kiwi (Kiwifruit) (+58.8 mg, +35%).

ZincPotato (Flesh & Skin, Baked) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.69 mg in Kiwi (Kiwifruit) (+0.47 mg, +69%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.14 g1% DV

Potato (Flesh & Skin, Baked)

0.10 g

Both Kiwi (Kiwifruit) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.14 g).

Kiwi (Kiwifruit) vs Potato (Flesh & Skin, Baked)

Kiwi (Kiwifruit)

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary