Kiwi vs. Cashews
Nutrition comparison of Kiwi and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cashews:
- Both kiwi and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron and protein.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and kiwi has 89% less calories than cashew - kiwi has 61 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cashews | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 87% | 21% |
| Fat | 7% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and kiwi has 51% less carbohydrates than cashew - kiwi has 14.7g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both kiwi and cashews are high in dietary fiber. Kiwi is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Kiwi and cashews contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 14 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and kiwi has 100% less saturated fat than cashew - kiwi has 0.03g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 184 times more Vitamin C than cashew - kiwi has 92.7mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Kiwi and cashews contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Kiwi and cashews contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Kiwi and cashews contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kiwi and cashews contain significant amounts of folate.
| Kiwi | Cashews | |
|---|---|---|
| Thiamin | 0.027 MG | 0.423 MG |
| Riboflavin | 0.025 MG | 0.058 MG |
| Niacin | 0.341 MG | 1.062 MG |
| Pantothenic acid | 0.183 MG | 0.864 MG |
| Vitamin B6 | 0.063 MG | 0.417 MG |
| Folate | 25 UG | 25 UG |
Minerals
calcium
Kiwi and cashews contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both kiwi and cashews are high in potassium. Cashew has 112% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and cashews contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.062 G |
| Total | 0.042 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than kiwi per 100 grams.
| Kiwi | Cashews | |
|---|---|---|
| linoleic acid | 0.246 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.246 G | 8.048 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 (%) |
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and kiwi has 90% less calories than cashew - kiwi has 61 calories in 100g and cashew has 553 calories.
Does kiwi or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and kiwi has 50% fewer carbohydrates than cashew - kiwi has 14.7g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does kiwi or cashews contain more iron?
Cashew is an abundant source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and cashew has 6.7mg of iron.
Does kiwi or cashews contain more potassium?
Both kiwi and cashews are high in potassium. Cashew has 110% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and cashew has 660mg of potassium.