Avocado vs. Kiwi
Nutrition comparison of Avocado and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and kiwi:
- Both kiwi and avocado are high in dietary fiber and potassium.
- Avocado has 28.9 times less sugar than kiwi.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kiwi has 72.3 times less saturated fat than avocado.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and kiwi has 63% less calories than avocado - kiwi has 61 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to kiwi for protein. Avocado has a macronutrient ratio of 4:19:77 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Kiwi | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 19% | 86% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 41% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both kiwi and avocado are high in dietary fiber. Avocado has 127% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 28.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Kiwi and avocado contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Kiwi has 72.3 times less saturated fat than avocado - kiwi has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 953% more Vitamin C than avocado - kiwi has 92.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Kiwi and avocado contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Kiwi and avocado contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Kiwi and avocado contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Kiwi | |
|---|---|---|
| Thiamin | 0.075 MG | 0.027 MG |
| Riboflavin | 0.143 MG | 0.025 MG |
| Niacin | 1.912 MG | 0.341 MG |
| Pantothenic acid | 1.463 MG | 0.183 MG |
| Vitamin B6 | 0.287 MG | 0.063 MG |
| Folate | 89 UG | 25 UG |
Minerals
calcium
Kiwi has 162% more calcium than avocado - kiwi has 34mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Kiwi and avocado contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both kiwi and avocado are high in potassium. Avocado has 63% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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 avocado and kiwi contain significant amounts of beta-carotene.
| Avocado | Kiwi | |
|---|---|---|
| beta-carotene | 63 UG | 52 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Avocado | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.042 G |
| Total | 0.125 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than kiwi per 100 grams.
| Avocado | Kiwi | |
|---|---|---|
| linoleic acid | 1.674 G | 0.246 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and kiwi has 60% less calories than avocado - kiwi has 61 calories in 100g and avocado has 167 calories.
Does kiwi or avocado have more carbohydrates?
By weight, avocado has 40% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does kiwi or avocado contain more potassium?
Both kiwi and avocado are high in potassium. Avocado has 60% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and avocado has 507mg of potassium.