Grapefruit vs. Kiwi
Nutrition comparison of Grapefruit and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and kiwi:
- Both kiwi and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than kiwi, however, kiwi contains more lutein + zeaxanthin than grapefruit.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and grapefruit contain similar amounts of calories - kiwi has 61 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in carbs, lighter in fat and similar to kiwi for protein. Grapefruit has a macronutrient ratio of 7:91:2 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Kiwi | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 91% | 87% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and grapefruit contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than grapefruit - kiwi has 3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Kiwi and grapefruit contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Kiwi and grapefruit contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both kiwi and grapefruit are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and grapefruit are high in Vitamin C. Kiwi has 197% more Vitamin C than grapefruit - kiwi has 92.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 13 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Kiwi and grapefruit contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than grapefruit - kiwi has 40.3ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Both grapefruit and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Kiwi | |
|---|---|---|
| Thiamin | 0.043 MG | 0.027 MG |
| Riboflavin | 0.031 MG | 0.025 MG |
| Niacin | 0.204 MG | 0.341 MG |
| Pantothenic acid | 0.262 MG | 0.183 MG |
| Vitamin B6 | 0.053 MG | 0.063 MG |
| Folate | 13 UG | 25 UG |
Minerals
calcium
Kiwi has 55% more calcium than grapefruit - kiwi has 34mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Kiwi and grapefruit contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 131% more potassium than grapefruit - kiwi has 312mg of potassium per 100 grams and grapefruit has 135mg 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 kaempferol than grapefruit per 100 grams, however, grapefruit contains more quercetin than kiwi per 100 grams. Both grapefruit and kiwi contain significant amounts of luteolin.
| Grapefruit | Kiwi | |
|---|---|---|
| luteolin | 0.6 mg | 0.74 mg |
| kaempferol | 0.01 mg | 1.03 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 mg | 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, grapefruit has more beta-carotene and lycopene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Kiwi | |
|---|---|---|
| beta-carotene | 686 UG | 52 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.042 G |
| Total | 0.008 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Kiwi | |
|---|---|---|
| linoleic acid | 0.029 G | 0.246 G |
| Total | 0.029 G | 0.246 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grapefruit or Kiwi .
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Kiwi (Kiwifruit, green, raw) .
Grapefruit g
()
|
Daily Values (%) |
Kiwi g
()
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or grapefruit contain more calories in 100 grams?Kiwi and grapefruit contain similar amounts of calories - kiwi has 61 calories in 100g and grapefruit has 42 calories.
Does kiwi or grapefruit have more carbohydrates?
By weight, kiwi and grapefruit contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does kiwi or grapefruit contain more potassium?
Kiwi is a rich source of potassium and it has 130% more potassium than grapefruit - kiwi has 312mg of potassium in 100 grams and grapefruit has 135mg of potassium.