Cherries vs. Kiwi
Nutrition comparison of Cherries and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and kiwi:
- Both kiwi and cherries are high in dietary fiber and potassium.
- Kiwi has more folate.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and cherries contain similar amounts of calories - kiwi has 61 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in carbs, lighter in fat and similar to kiwi for protein. Cherries has a macronutrient ratio of 6:91:3 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Kiwi | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 91% | 86% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and cherries contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both kiwi and cherries are high in dietary fiber. Kiwi has 43% more dietary fiber than cherry - kiwi has 3g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Kiwi and cherries contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Kiwi and cherries contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both kiwi and cherries are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 12 times more Vitamin C than cherry - kiwi has 92.7mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Kiwi and cherries contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Kiwi and cherries contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Kiwi has 18 times more Vitamin K than cherry - kiwi has 40.3ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Kiwi has more folate. Both cherries and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cherries | Kiwi | |
|---|---|---|
| Thiamin | 0.027 MG | 0.027 MG |
| Riboflavin | 0.033 MG | 0.025 MG |
| Niacin | 0.154 MG | 0.341 MG |
| Pantothenic acid | 0.199 MG | 0.183 MG |
| Vitamin B6 | 0.049 MG | 0.063 MG |
| Folate | 4 UG | 25 UG |
Minerals
calcium
Kiwi has 162% more calcium than cherry - kiwi has 34mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Kiwi and cherries contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both kiwi and cherries are high in potassium. Kiwi has 41% more potassium than cherry - kiwi has 312mg of potassium per 100 grams and cherry has 222mg 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 and luteolin than cherry per 100 grams, however, cherry contains more quercetin than kiwi per 100 grams.
| Cherries | Kiwi | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 1.03 mg |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 0.04 mg |
| luteolin | ~ | 0.74 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, both cherries and kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cherries | Kiwi | |
|---|---|---|
| beta-carotene | 38 UG | 52 UG |
| lutein + zeaxanthin | 85 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.042 G |
| Total | 0.026 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cherry per 100 grams.
| Cherries | Kiwi | |
|---|---|---|
| linoleic acid | 0.027 G | 0.246 G |
| Total | 0.027 G | 0.246 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.
Cherries g
()
|
Daily Values (%) |
Kiwi 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 cherries contain more calories in 100 grams?Kiwi and cherries contain similar amounts of calories - kiwi has 61 calories in 100g and cherry has 63 calories.
Does kiwi or cherries have more carbohydrates?
By weight, kiwi and cherries contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and cherry has 16g of carbohydrates.
Does kiwi or cherries contain more potassium?
Both kiwi and cherries are high in potassium. Kiwi has 40% more potassium than cherry - kiwi has 312mg of potassium in 100 grams and cherry has 222mg of potassium.