Kiwi vs. Garlic
Nutrition comparison of Kiwi and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and garlic:
- Both kiwi and garlic are high in Vitamin C, dietary fiber and potassium.
- Garlic has 7.9 times less sugar than kiwi.
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, kiwi contains more folate.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and kiwi has 59% less calories than garlic - kiwi has 61 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to garlic per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Garlic | |
|---|---|---|
| Protein | 7% | 16% |
| Carbohydrates | 87% | 82% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and kiwi has 56% less carbohydrates than garlic - kiwi has 14.7g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both kiwi and garlic are high in dietary fiber. Kiwi has 43% more dietary fiber than garlic - kiwi has 3g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic has 7.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 458% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both kiwi and garlic are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kiwi and garlic are high in Vitamin C. Kiwi has 197% more Vitamin C than garlic - kiwi has 92.7mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Kiwi and garlic contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Kiwi and garlic contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Kiwi has 22 times more Vitamin K than garlic - kiwi has 40.3ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, kiwi contains more folate.
| Kiwi | Garlic | |
|---|---|---|
| Thiamin | 0.027 MG | 0.2 MG |
| Riboflavin | 0.025 MG | 0.11 MG |
| Niacin | 0.341 MG | 0.7 MG |
| Pantothenic acid | 0.183 MG | 0.596 MG |
| Vitamin B6 | 0.063 MG | 1.235 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 432% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Garlic has 448% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both kiwi and garlic are high in potassium. Garlic has 29% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and garlic has 401mg 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 garlic per 100 grams, however, garlic contains more quercetin and myricetin than kiwi per 100 grams.
| Kiwi | Garlic | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.26 mg |
| Quercetin | 0.04 mg | 1.74 mg |
| myricetin | ~ | 1.61 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Kiwi | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.02 G |
| Total | 0.042 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and garlic contain significant amounts of linoleic acid.
| Kiwi | Garlic | |
|---|---|---|
| linoleic acid | 0.246 G | 0.229 G |
| Total | 0.246 G | 0.229 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 (%) |
Garlic 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 garlic contain more calories in 100 grams?Garlic is high in calories and kiwi has 60% less calories than garlic - kiwi has 61 calories in 100g and garlic has 149 calories.
Does kiwi or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and kiwi has 60% fewer carbohydrates than garlic - kiwi has 14.7g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does kiwi or garlic contain more calcium?
Garlic is a rich source of calcium and it has 430% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and garlic has 181mg of calcium.
Does kiwi or garlic contain more potassium?
Both kiwi and garlic are high in potassium. Garlic has 30% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and garlic has 401mg of potassium.