Apple vs. Kiwi
Nutrition comparison of Apple and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and kiwi:
- Both kiwi and apple are high in dietary fiber.
- Kiwi has more pantothenic acid and folate.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and apple contain similar amounts of calories - kiwi has 61 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to kiwi per calorie. Apple has a macronutrient ratio of 2:96:3 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Kiwi | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 86% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and apple contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both kiwi and apple are high in dietary fiber. Kiwi has 25% more dietary fiber than apple - kiwi has 3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Kiwi and apple contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Kiwi and apple contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both kiwi and apple are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 19 times more Vitamin C than apple - kiwi has 92.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Kiwi and apple contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Kiwi and apple contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Kiwi has 17 times more Vitamin K than apple - kiwi has 40.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Kiwi has more pantothenic acid and folate. Both apple and kiwi contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Kiwi | |
|---|---|---|
| Thiamin | 0.017 MG | 0.027 MG |
| Riboflavin | 0.026 MG | 0.025 MG |
| Niacin | 0.091 MG | 0.341 MG |
| Pantothenic acid | 0.061 MG | 0.183 MG |
| Vitamin B6 | 0.041 MG | 0.063 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Kiwi has 467% more calcium than apple - kiwi has 34mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Kiwi and apple contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 192% more potassium than apple - kiwi has 312mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kiwi has more luteolin and kaempferol than apple per 100 grams, however, apple contains more quercetin than kiwi per 100 grams.
| Apple | Kiwi | |
|---|---|---|
| luteolin | 0.12 mg | 0.74 mg |
| kaempferol | 0.14 mg | 1.03 mg |
| Quercetin | 4.01 mg | 0.04 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apple and kiwi contain significant amounts of beta-carotene.
| Apple | Kiwi | |
|---|---|---|
| beta-carotene | 27 UG | 52 UG |
| lutein + zeaxanthin | 29 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.042 G |
| Total | 0.009 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than apple per 100 grams.
| Apple | Kiwi | |
|---|---|---|
| linoleic acid | 0.043 G | 0.246 G |
| Total | 0.043 G | 0.246 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Kiwi g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or apple contain more calories in 100 grams?Kiwi and apple contain similar amounts of calories - kiwi has 61 calories in 100g and apple has 52 calories.
Does kiwi or apple have more carbohydrates?
By weight, kiwi and apple contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and apple has 13.8g of carbohydrates.
Does kiwi or apple contain more potassium?
Kiwi is a rich source of potassium and it has 190% more potassium than apple - kiwi has 312mg of potassium in 100 grams and apple has 107mg of potassium.