Kiwi vs. Beets
Nutrition comparison of Kiwi and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and beets:
- Both kiwi and beets are high in dietary fiber and potassium.
- Beet has more folate.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and beets contain similar amounts of calories - kiwi has 61 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to beets per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Beets | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 87% | 83% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and beets contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both kiwi and beets are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than beet by weight - kiwi has 3g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Kiwi and beets contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Kiwi and beets contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both kiwi and beets are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 17 times more Vitamin C than beet - kiwi has 92.7mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Kiwi and beets contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Kiwi has 35 times more Vitamin E than beet - kiwi has 1.5mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Kiwi has 200 times more Vitamin K than beet - kiwi has 40.3ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more folate. Both kiwi and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Kiwi | Beets | |
|---|---|---|
| Thiamin | 0.027 MG | 0.031 MG |
| Riboflavin | 0.025 MG | 0.04 MG |
| Niacin | 0.341 MG | 0.334 MG |
| Pantothenic acid | 0.183 MG | 0.155 MG |
| Vitamin B6 | 0.063 MG | 0.067 MG |
| Folate | 25 UG | 109 UG |
Minerals
calcium
Kiwi has 113% more calcium than beet - kiwi has 34mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 158% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both kiwi and beets are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and beet has 325mg 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, both kiwi and beets contain significant amounts of luteolin.
| Kiwi | Beets | |
|---|---|---|
| luteolin | 0.74 mg | 0.37 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.13 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than beet per 100 grams.
| Kiwi | Beets | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.005 G |
| Total | 0.042 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than beet per 100 grams.
| Kiwi | Beets | |
|---|---|---|
| linoleic acid | 0.246 G | 0.055 G |
| Total | 0.246 G | 0.055 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 (%) |
Beets 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 beets contain more calories in 100 grams?Kiwi and beets contain similar amounts of calories - kiwi has 61 calories in 100g and beet has 43 calories.
Does kiwi or beets have more carbohydrates?
By weight, kiwi and beets contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and beet has 9.6g of carbohydrates.
Does kiwi or beets contain more potassium?
Both kiwi and beets are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and beet has 325mg of potassium.