Kiwi vs. Carrot Juice

Nutrition comparison of Kiwi and Carrot Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus carrot juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and carrot juice:

  • Both kiwi and carrot juice are high in potassium.
  • Carrot juice has 57% less sugar than kiwi.
  • Carrot juice has more thiamin, riboflavin and Vitamin B6, however, kiwi contains more folate.
  • Carrot juice is an excellent source of Vitamin A.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C.
Detailed nutritional comparison of kiwi and carrot juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Carrot Juice src

Calories and Carbs

calories

Carrot juice has 34% less calories than kiwi - kiwi has 61 calories per 100 grams and carrot juice has 40 calories.

For macronutrient ratios, kiwi is similar to carrot juice for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Carrot Juice
Protein 7% 9%
Carbohydrates 87% 87%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Kiwi and carrot juice contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 275% more dietary fiber than carrot juice - kiwi has 3g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.

sugar

Carrot juice has 57% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and carrot juice has 3.9g of sugar.

Protein

protein

Kiwi and carrot juice contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and carrot juice has 0.95g of protein.

Fat

saturated fat

Both kiwi and carrot juice are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 991% more Vitamin C than carrot juice - kiwi has 92.7mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.

Vitamin A

Carrot juice is an excellent source of Vitamin A and it has 238 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.

Vitamin E

Kiwi and carrot juice contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.

Vitamin K

Kiwi has 160% more Vitamin K than carrot juice - kiwi has 40.3ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.

The B Vitamins

Carrot juice has more thiamin, riboflavin and Vitamin B6, however, kiwi contains more folate. Both kiwi and carrot juice contain significant amounts of niacin and pantothenic acid.

Kiwi Carrot Juice
Thiamin 0.027 MG 0.092 MG
Riboflavin 0.025 MG 0.055 MG
Niacin 0.341 MG 0.386 MG
Pantothenic acid 0.183 MG 0.228 MG
Vitamin B6 0.063 MG 0.217 MG
Folate 25 UG 4 UG

Minerals

calcium

Kiwi has 42% more calcium than carrot juice - kiwi has 34mg of calcium per 100 grams and carrot juice has 24mg of calcium.

iron

Kiwi and carrot juice contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and carrot juice has 0.46mg of iron.

potassium

Both kiwi and carrot juice are high in potassium. Kiwi has a little more potassium (7%) than carrot juice by weight - kiwi has 312mg of potassium per 100 grams and carrot juice has 292mg 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,

Kiwi Carrot Juice
beta-carotene 52 UG 9303 UG
lutein + zeaxanthin 122 UG 333 UG
alpha-carotene ~ 4342 UG
lycopene ~ 2 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than carrot juice per 100 grams.

Kiwi Carrot Juice
alpha linoleic acid 0.042 G 0.009 G
Total 0.042 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than carrot juice per 100 grams.

Kiwi Carrot Juice
linoleic acid 0.246 G 0.061 G
Total 0.246 G 0.061 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kiwi or Carrot Juice .

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Carrot Juice (Carrot juice, canned) .

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FAQ

Does kiwi or carrot juice contain more calories in 100 grams?
Carrot juice has 30% less calories than kiwi - kiwi has 61 calories in 100g and carrot juice has 40 calories.

Does kiwi or carrot juice have more carbohydrates?
By weight, kiwi and carrot juice contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and carrot juice has 9.3g of carbohydrates.

Does kiwi or carrot juice contain more potassium?
Both kiwi and carrot juice are high in potassium. Kiwi has a little more potassium ( 10%) than carrot juice by weight - kiwi has 312mg of potassium in 100 grams and carrot juice has 292mg of potassium.