Brown Rice vs. Kiwi
Nutrition comparison of Cooked Brown Rice and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and kiwi:
- Brown rice has 36.4 times less sugar than kiwi.
- Brown rice has more thiamin, riboflavin and niacin, however, kiwi contains more folate.
- Kiwi has signficantly more calcium than brown rice.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Brown rice is high in calories and kiwi has 50% less calories than brown rice - kiwi has 61 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is similar to kiwi for protein, carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Kiwi | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 84% | 87% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 43% less carbohydrates than brown rice - kiwi has 14.7g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than brown rice - kiwi has 3g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 36.4 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 140% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both kiwi and brown rice are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than brown rice - kiwi has 92.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Kiwi and brown rice contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Kiwi and brown rice contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Kiwi has 200 times more Vitamin K than brown rice - kiwi has 40.3ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin and niacin, however, kiwi contains more folate. Both brown rice and kiwi contain significant amounts of pantothenic acid and Vitamin B6.
| Brown Rice | Kiwi | |
|---|---|---|
| Thiamin | 0.178 MG | 0.027 MG |
| Riboflavin | 0.069 MG | 0.025 MG |
| Niacin | 2.561 MG | 0.341 MG |
| Pantothenic acid | 0.38 MG | 0.183 MG |
| Vitamin B6 | 0.123 MG | 0.063 MG |
| Folate | 9 UG | 25 UG |
Minerals
calcium
Kiwi has signficantly more calcium than brown rice - kiwi has 34mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Kiwi and brown rice contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 263% more potassium than brown rice - kiwi has 312mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.042 G |
| Total | 0.011 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and kiwi contain significant amounts of linoleic acid.
| Brown Rice | Kiwi | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.246 G |
| Total | 0.359 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and kiwi has 50% less calories than brown rice - kiwi has 61 calories in 100g and brown rice has 123 calories.
Does kiwi or brown rice have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than brown rice - kiwi has 14.7g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does kiwi or brown rice contain more potassium?
Kiwi is a rich source of potassium and it has 260% more potassium than brown rice - kiwi has 312mg of potassium in 100 grams and brown rice has 86mg of potassium.