Kiwi vs. Almonds
Nutrition comparison of Kiwi and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and almonds:
- Both kiwi and almonds are high in dietary fiber and potassium.
- Almond has 52% less sugar than kiwi.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Kiwi has signficantly less saturated fat than almond.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and kiwi has 89% less calories than almond - kiwi has 61 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Almonds | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 87% | 14% |
| Fat | 7% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 32% less carbohydrates than almond - kiwi has 14.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both kiwi and almonds are high in dietary fiber. Almond has 317% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 52% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 17 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Kiwi has signficantly less saturated fat than almond - kiwi has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and kiwi are low in trans fat - almond has 0.02g of trans fat per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than almond - kiwi has 92.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Kiwi and almonds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 16 times more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than almond - kiwi has 40.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kiwi and almonds contain significant amounts of folate.
| Kiwi | Almonds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.205 MG |
| Riboflavin | 0.025 MG | 1.138 MG |
| Niacin | 0.341 MG | 3.618 MG |
| Pantothenic acid | 0.183 MG | 0.471 MG |
| Vitamin B6 | 0.063 MG | 0.137 MG |
| Folate | 25 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 691% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 10 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both kiwi and almonds are high in potassium. Almond has 135% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and almond has 733mg 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 almond per 100 grams, however, almond contains more quercetin and isorhamnetin than kiwi per 100 grams.
| Kiwi | Almonds | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.39 mg |
| Quercetin | 0.04 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than almond per 100 grams.
| Kiwi | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.003 G |
| Total | 0.042 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than kiwi per 100 grams.
| Kiwi | Almonds | |
|---|---|---|
| linoleic acid | 0.246 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.246 G | 12.326 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 (%) |
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and kiwi has 90% less calories than almond - kiwi has 61 calories in 100g and almond has 579 calories.
Does kiwi or almonds have more carbohydrates?
By weight, kiwi has 30% fewer carbohydrates than almond - kiwi has 14.7g of carbs for 100g and almond has 21.6g of carbohydrates.
Does kiwi or almonds contain more calcium?
Almond is a rich source of calcium and it has 690% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and almond has 269mg of calcium.
Does kiwi or almonds contain more iron?
Almond is an abundant source of iron and it has 10 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and almond has 3.7mg of iron.
Does kiwi or almonds contain more potassium?
Both kiwi and almonds are high in potassium. Almond has 140% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and almond has 733mg of potassium.