Kiwi vs. Carrots
Nutrition comparison of Kiwi and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and carrots:
- Both kiwi and carrots are high in dietary fiber and potassium.
- Carrot has more thiamin, riboflavin, niacin and Vitamin B6.
- Carrot is an excellent source of Vitamin A.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 33% less calories than kiwi - kiwi has 61 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, kiwi is similar to carrots for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Carrots | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 87% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and carrots contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both kiwi and carrots are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than carrot by weight - kiwi has 3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Carrot has 47% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Kiwi and carrots contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both kiwi and carrots are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 14 times more Vitamin C than carrot - kiwi has 92.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 207 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Kiwi and carrots contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Kiwi has 205% more Vitamin K than carrot - kiwi has 40.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin, riboflavin, niacin and Vitamin B6. Both kiwi and carrots contain significant amounts of pantothenic acid and folate.
| Kiwi | Carrots | |
|---|---|---|
| Thiamin | 0.027 MG | 0.066 MG |
| Riboflavin | 0.025 MG | 0.058 MG |
| Niacin | 0.341 MG | 0.983 MG |
| Pantothenic acid | 0.183 MG | 0.273 MG |
| Vitamin B6 | 0.063 MG | 0.138 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Kiwi and carrots contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Kiwi and carrots contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both kiwi and carrots are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more quercetin than kiwi per 100 grams.
| Kiwi | Carrots | |
|---|---|---|
| luteolin | 0.74 mg | 0.11 mg |
| kaempferol | 1.03 mg | 0.24 mg |
| Quercetin | 0.04 mg | 0.21 mg |
| myricetin | ~ | 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,
| Kiwi | Carrots | |
|---|---|---|
| beta-carotene | 52 UG | 8285 UG |
| lutein + zeaxanthin | 122 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Kiwi | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.002 G |
| Total | 0.042 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than carrot per 100 grams.
| Kiwi | Carrots | |
|---|---|---|
| linoleic acid | 0.246 G | 0.1 G |
| Total | 0.246 G | 0.1 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.
Kiwi g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Carrot has 30% less calories than kiwi - kiwi has 61 calories in 100g and carrot has 41 calories.
Does kiwi or carrots have more carbohydrates?
By weight, kiwi and carrots contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does kiwi or carrots contain more potassium?
Both kiwi and carrots are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and carrot has 320mg of potassium.