Kiwi vs. Jalapeno
Nutrition comparison of Kiwi and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and jalapeno:
- Both kiwi and jalapeno are high in Vitamin C, dietary fiber and potassium.
- Jalapeno has 52% less calories than kiwi.
- Jalapeno has 54% less sugar than kiwi.
- Jalapeno has 56% less carbohydrates than kiwi.
- Jalapeno has more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jalapeno has 52% less calories than kiwi - kiwi has 61 calories per 100 grams and jalapeno has 29 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to jalapeno for fat. Kiwi has a macronutrient ratio of 7:87:7 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Jalapeno | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 87% | 80% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Jalapeno has 56% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and jalapeno has 6.5g of carbohydrates.
dietary fiber
Both kiwi and jalapeno are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than jalapeno by weight - kiwi has 3g of dietary fiber per 100 grams and jalapeno has 2.8g of dietary fiber.
sugar
Jalapeno has 54% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and jalapeno has 4.1g of sugar.
Protein
protein
Kiwi and jalapeno contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and jalapeno has 0.91g of protein.
Fat
saturated fat
Both kiwi and jalapeno are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and jalapeno has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kiwi and jalapeno are high in Vitamin C. Jalapeno has 28% more Vitamin C than kiwi - kiwi has 92.7mg of Vitamin C per 100 grams and jalapeno has 118.6mg of Vitamin C.
Vitamin A
Jalapeno has 12 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and jalapeno has 54ug of Vitamin A.
Vitamin E
Jalapeno has 145% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and jalapeno has 3.6mg of Vitamin E.
Vitamin K
Kiwi has 118% more Vitamin K than jalapeno - kiwi has 40.3ug of Vitamin K per 100 grams and jalapeno has 18.5ug of Vitamin K.
The B Vitamins
Jalapeno has more riboflavin, niacin and Vitamin B6. Both kiwi and jalapeno contain significant amounts of thiamin, pantothenic acid and folate.
| Kiwi | Jalapeno | |
|---|---|---|
| Thiamin | 0.027 MG | 0.04 MG |
| Riboflavin | 0.025 MG | 0.07 MG |
| Niacin | 0.341 MG | 1.28 MG |
| Pantothenic acid | 0.183 MG | 0.315 MG |
| Vitamin B6 | 0.063 MG | 0.419 MG |
| Folate | 25 UG | 27 UG |
Minerals
calcium
Kiwi has 183% more calcium than jalapeno - kiwi has 34mg of calcium per 100 grams and jalapeno has 12mg of calcium.
iron
Kiwi and jalapeno contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and jalapeno has 0.25mg of iron.
potassium
Both kiwi and jalapeno are high in potassium. Kiwi has 26% more potassium than jalapeno - kiwi has 312mg of potassium per 100 grams and jalapeno has 248mg 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 jalapeno per 100 grams, however, jalapeno contains more quercetin than kiwi per 100 grams. Both kiwi and jalapeno contain significant amounts of luteolin.
| Kiwi | Jalapeno | |
|---|---|---|
| luteolin | 0.74 mg | 1.34 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 5.07 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 | Jalapeno | |
|---|---|---|
| beta-carotene | 52 UG | 561 UG |
| lutein + zeaxanthin | 122 UG | 861 UG |
| alpha-carotene | ~ | 67 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and jalapeno contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.05 G |
| Total | 0.042 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than jalapeno per 100 grams.
| Kiwi | Jalapeno | |
|---|---|---|
| linoleic acid | 0.246 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.246 G | 0.066 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 (%) |
Jalapeno 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 jalapeno contain more calories in 100 grams?Jalapeno has 50% less calories than kiwi - kiwi has 61 calories in 100g and jalapeno has 29 calories.
Does kiwi or jalapeno have more carbohydrates?
By weight, jalapeno has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and jalapeno has 6.5g of carbohydrates.
Does kiwi or jalapeno contain more potassium?
Both kiwi and jalapeno are high in potassium. Kiwi has 30% more potassium than jalapeno - kiwi has 312mg of potassium in 100 grams and jalapeno has 248mg of potassium.