Egg vs. Kiwi
Nutrition comparison of Egg and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and kiwi:
- Egg has 19.3 times less carbohydrates than kiwi.
- Egg has 23.3 times less sugar than kiwi.
- Egg has more lutein + zeaxanthin than kiwi, however, kiwi contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Egg has signficantly more iron than kiwi.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than kiwi.
- Kiwi has 106.7 times less saturated fat than egg.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and kiwi has 57% less calories than egg - kiwi has 61 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Egg has a macronutrient ratio of 36:2:62 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Kiwi | |
|---|---|---|
| Protein | 36% | 7% |
| Carbohydrates | 2% | 87% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 19.3 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than egg - kiwi has 3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 23.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 10 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Kiwi has 106.7 times less saturated fat than egg - kiwi has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and kiwi are low in trans fat - egg has 0.04g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Egg is high in cholesterol and kiwi has less cholesterol than egg - egg has 372mg of cholesterol 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 egg - kiwi has 92.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 39 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than kiwi - egg has 82iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and egg contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Kiwi has 133 times more Vitamin K than egg - kiwi has 40.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg and kiwi contain significant amounts of thiamin, niacin and folate.
| Egg | Kiwi | |
|---|---|---|
| Thiamin | 0.04 MG | 0.027 MG |
| Riboflavin | 0.457 MG | 0.025 MG |
| Niacin | 0.075 MG | 0.341 MG |
| Pantothenic acid | 1.533 MG | 0.183 MG |
| Vitamin B6 | 0.17 MG | 0.063 MG |
| Folate | 47 UG | 25 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 65% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 126% more potassium than egg - kiwi has 312mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
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, egg has more lutein + zeaxanthin than kiwi per 100 grams, however, kiwi contains more beta-carotene than egg per 100 grams.
| Egg | Kiwi | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 122 UG |
| beta-carotene | ~ | 52 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than kiwi per 100 grams. Both egg and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Egg | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.042 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than kiwi per 100 grams.
| Egg | Kiwi | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.246 G |
| Total | 1.577 G | 0.246 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Kiwi .
Egg g
()
|
Daily Values (%) |
Kiwi g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or egg contain more calories in 100 grams?Egg is high in calories and kiwi has 60% less calories than egg - kiwi has 61 calories in 100g and egg has 143 calories.
Is kiwi or egg better for protein?
Egg is a fantastic source of protein and it has 10 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and egg has 12.6g of protein.
Does kiwi or egg have more carbohydrates?
By weight, egg has 19.3 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and egg has 0.72g of carbohydrates.
Does kiwi or egg contain more potassium?
Kiwi is a rich source of potassium and it has 130% more potassium than egg - kiwi has 312mg of potassium in 100 grams and egg has 138mg of potassium.