Beef vs. Kiwi
Nutrition comparison of Cooked Beef and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and kiwi:
- Both kiwi and beef are high in potassium.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and kiwi has 78% less calories than beef - kiwi has 61 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Beef has a macronutrient ratio of 38:0:62 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Kiwi | |
|---|---|---|
| Protein | 38% | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than beef - kiwi has 3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 21 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and kiwi has 100% less saturated fat than beef - kiwi has 0.03g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Kiwi has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than beef - kiwi has 92.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Kiwi and beef contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.
Vitamin D
Beef and kiwi contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and beef contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Kiwi has 12 times more Vitamin K than beef - kiwi has 40.3ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and kiwi contain significant amounts of folate.
| Beef | Kiwi | |
|---|---|---|
| Thiamin | 0.051 MG | 0.027 MG |
| Riboflavin | 0.176 MG | 0.025 MG |
| Niacin | 4.537 MG | 0.341 MG |
| Pantothenic acid | 0.658 MG | 0.183 MG |
| Vitamin B6 | 0.336 MG | 0.063 MG |
| Folate | 11 UG | 25 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Kiwi and beef contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Beef is a great source of iron and it has 626% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both kiwi and beef are high in potassium. Kiwi has 13% more potassium than beef - kiwi has 312mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Beef | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.042 G |
| Total | 0.056 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, both beef and kiwi contain significant amounts of linoleic acid.
| Beef | Kiwi | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.246 G |
| Total | 0.402 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.
Cooked Beef 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 beef contain more calories in 100 grams?Beef is high in calories and kiwi has 80% less calories than beef - kiwi has 61 calories in 100g and beef has 277 calories.
Is kiwi or beef better for protein?
Beef is a fantastic source of protein and it has 21 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and beef has 25.4g of protein.
Does kiwi or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and beef has no carbs..
Does kiwi or beef contain more potassium?
Both kiwi and beef are high in potassium. Kiwi has 10% more potassium than beef - kiwi has 312mg of potassium in 100 grams and beef has 275mg of potassium.