Kiwi vs. Kale
Nutrition comparison of Kiwi and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and kale:
- Both kiwi and kale are high in Vitamin C, dietary fiber and potassium.
- Kale has 70% less carbohydrates than kiwi.
- Kale has 8 times less sugar than kiwi.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 43% less calories than kiwi - kiwi has 61 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Kale | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 87% | 41% |
| Fat | 7% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 70% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Both kiwi and kale are high in dietary fiber. Kale has 37% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 8 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 156% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both kiwi and kale are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Both kiwi and kale are high in Vitamin C. Kiwi is very similar to kiwi for Vitamin C - kiwi has 92.7mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 59 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Kiwi and kale contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 867% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kiwi and kale contain significant amounts of pantothenic acid.
| Kiwi | Kale | |
|---|---|---|
| Thiamin | 0.027 MG | 0.113 MG |
| Riboflavin | 0.025 MG | 0.347 MG |
| Niacin | 0.341 MG | 1.18 MG |
| Pantothenic acid | 0.183 MG | 0.37 MG |
| Vitamin B6 | 0.063 MG | 0.147 MG |
| Folate | 25 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 647% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 416% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both kiwi and kale are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and kale has 348mg 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 than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than kiwi per 100 grams.
| Kiwi | Kale | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 46.8 mg |
| Quercetin | 0.04 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Kale | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.378 G |
| Total | 0.042 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and kale contain significant amounts of linoleic acid.
| Kiwi | Kale | |
|---|---|---|
| linoleic acid | 0.246 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.246 G | 0.294 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 (%) |
Kale 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 kale contain more calories in 100 grams?Kale has 40% less calories than kiwi - kiwi has 61 calories in 100g and kale has 35 calories.
Does kiwi or kale have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and kale has 4.4g of carbohydrates.
Does kiwi or kale contain more calcium?
Kale is a rich source of calcium and it has 650% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and kale has 254mg of calcium.
Does kiwi or kale contain more potassium?
Both kiwi and kale are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and kale has 348mg of potassium.