Granny Smith Apple vs. Kiwi
Nutrition comparison of Granny Smith Apple and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and kiwi:
- Both kiwi and granny smith apple are high in dietary fiber.
- Kiwi has more pantothenic acid and folate.
- Kiwi has signficantly more calcium than granny smith apple.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and granny smith apple contain similar amounts of calories - kiwi has 61 calories per 100 grams and granny smith apple has 58 calories.
For macronutrient ratios, granny smith apple is lighter in protein, heavier in carbs and lighter in fat compared to kiwi per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Kiwi | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 94% | 87% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and granny smith apple contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and granny smith apple has 13.6g of carbohydrates.
dietary fiber
Both kiwi and granny smith apple are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than granny smith apple by weight - kiwi has 3g of dietary fiber per 100 grams and granny smith apple has 2.8g of dietary fiber.
sugar
Kiwi and granny smith apple contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and granny smith apple has 9.6g of sugar.
Protein
protein
Kiwi and granny smith apple contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and granny smith apple has 0.44g of protein.
Fat
saturated fat
Both kiwi and granny smith apple are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - kiwi has 92.7mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Kiwi and granny smith apple contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and granny smith apple has 5ug of Vitamin A.
Vitamin E
Kiwi and granny smith apple contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and granny smith apple has 0.18mg of Vitamin E.
Vitamin K
Kiwi has 11 times more Vitamin K than granny smith apple - kiwi has 40.3ug of Vitamin K per 100 grams and granny smith apple has 3.2ug of Vitamin K.
The B Vitamins
Kiwi has more pantothenic acid and folate. Both granny smith apple and kiwi contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Granny Smith Apple | Kiwi | |
|---|---|---|
| Thiamin | 0.019 MG | 0.027 MG |
| Riboflavin | 0.025 MG | 0.025 MG |
| Niacin | 0.126 MG | 0.341 MG |
| Pantothenic acid | 0.056 MG | 0.183 MG |
| Vitamin B6 | 0.037 MG | 0.063 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Kiwi has signficantly more calcium than granny smith apple - kiwi has 34mg of calcium per 100 grams and granny smith apple has 5mg of calcium.
iron
Kiwi and granny smith apple contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and granny smith apple has 0.15mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 160% more potassium than granny smith apple - kiwi has 312mg of potassium per 100 grams and granny smith apple has 120mg 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, granny smith apple has more quercetin than kiwi per 100 grams, however, kiwi contains more luteolin and kaempferol than granny smith apple per 100 grams.
| Granny Smith Apple | Kiwi | |
|---|---|---|
| Quercetin | 2.54 mg | 0.04 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 1.03 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 granny smith apple and kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Granny Smith Apple | Kiwi | |
|---|---|---|
| beta-carotene | 59 UG | 52 UG |
| lutein + zeaxanthin | 64 UG | 122 UG |
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.
Note: The specific food items compared are: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) .
Granny Smith Apple 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 granny smith apple contain more calories in 100 grams?Kiwi and granny smith apple contain similar amounts of calories - kiwi has 61 calories in 100g and granny smith apple has 58 calories.
Does kiwi or granny smith apple have more carbohydrates?
By weight, kiwi and granny smith apple contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and granny smith apple has 13.6g of carbohydrates.
Does kiwi or granny smith apple contain more potassium?
Kiwi is a rich source of potassium and it has 160% more potassium than granny smith apple - kiwi has 312mg of potassium in 100 grams and granny smith apple has 120mg of potassium.