Kiwi vs. Chicken
Nutrition comparison of Kiwi and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and chicken:
- Both kiwi and chicken are high in potassium.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
- Chicken is an excellent source of protein.
- Kiwi has 106.2 times less saturated fat than chicken.
- Kiwi has signficantly less cholesterol than chicken.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and kiwi has 68% less calories than chicken - kiwi has 61 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Chicken | |
|---|---|---|
| Protein | 7% | 49% |
| Carbohydrates | 87% | ~ |
| Fat | 7% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than chicken - kiwi has 3g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Kiwi has 106.2 times less saturated fat than chicken - kiwi has 0.03g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and kiwi are low in trans fat - chicken has 0.09g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has signficantly less cholesterol than chicken - chicken has 107mg 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 chicken - kiwi has 92.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Kiwi and chicken contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Kiwi and chicken contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Kiwi has 18 times more Vitamin K than chicken - kiwi has 40.3ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
| Kiwi | Chicken | |
|---|---|---|
| Thiamin | 0.027 MG | 0.121 MG |
| Riboflavin | 0.025 MG | 0.302 MG |
| Niacin | 0.341 MG | 7.107 MG |
| Pantothenic acid | 0.183 MG | 1.327 MG |
| Vitamin B6 | 0.063 MG | 0.538 MG |
| Folate | 25 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Kiwi has 325% more calcium than chicken - kiwi has 34mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Chicken has 200% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both kiwi and chicken are high in potassium. Chicken has 117% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than kiwi per 100 grams.
| Kiwi | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.042 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than kiwi per 100 grams.
| Kiwi | Chicken | |
|---|---|---|
| linoleic acid | 0.246 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.246 G | 1.838 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 (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and kiwi has 70% less calories than chicken - kiwi has 61 calories in 100g and chicken has 189 calories.
Is kiwi or chicken better for protein?
Chicken is a fantastic source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chicken has 23.3g of protein.
Does kiwi or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and chicken has no carbs..
Does kiwi or chicken contain more potassium?
Both kiwi and chicken are high in potassium. Chicken has 120% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and chicken has 677mg of potassium.