Kiwi vs. Chili Pepper
Nutrition comparison of Kiwi and Chili Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
chili pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and chili pepper:
- Both kiwi and chili pepper are high in Vitamin C and potassium.
- Chili pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, kiwi contains more pantothenic acid.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chili pepper has 34% less calories than kiwi - kiwi has 61 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to chili pepper for fat. Kiwi has a macronutrient ratio of 7:87:7 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Chili Pepper | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 87% | 79% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and chili pepper contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 100% more dietary fiber than chili pepper - kiwi has 3g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Kiwi and chili pepper contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Kiwi and chili pepper contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both kiwi and chili pepper are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and chili pepper are high in Vitamin C. Chili pepper has 162% more Vitamin C than kiwi - kiwi has 92.7mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Chili pepper has 13 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.
Vitamin E
Kiwi and chili pepper contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Kiwi has 182% more Vitamin K than chili pepper - kiwi has 40.3ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Chili pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, kiwi contains more pantothenic acid. Both kiwi and chili pepper contain significant amounts of folate.
| Kiwi | Chili Pepper | |
|---|---|---|
| Thiamin | 0.027 MG | 0.09 MG |
| Riboflavin | 0.025 MG | 0.09 MG |
| Niacin | 0.341 MG | 0.95 MG |
| Pantothenic acid | 0.183 MG | 0.061 MG |
| Vitamin B6 | 0.063 MG | 0.278 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Kiwi has 89% more calcium than chili pepper - kiwi has 34mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Chili pepper has 287% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both kiwi and chili pepper are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and chili pepper has 340mg 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, chili pepper has more luteolin, quercetin, apigenin and myricetin than kiwi per 100 grams, however, kiwi contains more kaempferol than chili pepper per 100 grams.
| Kiwi | Chili Pepper | |
|---|---|---|
| luteolin | 0.74 mg | 3.87 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 14.7 mg |
| apigenin | ~ | 1.4 mg |
| myricetin | ~ | 1.2 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 | Chili Pepper | |
|---|---|---|
| beta-carotene | 52 UG | 671 UG |
| lutein + zeaxanthin | 122 UG | 725 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Kiwi | Chili Pepper | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.005 G |
| Total | 0.042 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than chili pepper per 100 grams.
| Kiwi | Chili Pepper | |
|---|---|---|
| linoleic acid | 0.246 G | 0.104 G |
| Total | 0.246 G | 0.104 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: Kiwi (Kiwifruit, green, raw) and Chili Pepper (Peppers, hot chili, green, raw) .
Kiwi g
()
|
Daily Values (%) |
Chili Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 chili pepper contain more calories in 100 grams?Chili pepper has 30% less calories than kiwi - kiwi has 61 calories in 100g and chili pepper has 40 calories.
Does kiwi or chili pepper have more carbohydrates?
By weight, kiwi and chili pepper contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does kiwi or chili pepper contain more potassium?
Both kiwi and chili pepper are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and chili pepper has 340mg of potassium.