Kiwi vs. Kimchi
Nutrition comparison of Kiwi and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and kimchi:
- Kimchi has 5.1 times less carbohydrates than kiwi.
- Kimchi has 7.4 times less sugar than kiwi.
- Kimchi has 75% less calories than kiwi.
- Kimchi has more riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Kimchi is a great source of iron.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has 75% less calories than kiwi - kiwi has 61 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to kimchi per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Kimchi | |
|---|---|---|
| Protein | 7% | 24% |
| Carbohydrates | 87% | 51% |
| Fat | 7% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Kimchi has 5.1 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than kimchi - kiwi has 3g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Kimchi has 7.4 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Kiwi and kimchi contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both kiwi and kimchi are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than kimchi - kiwi has 92.7mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kiwi and kimchi contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Kiwi and kimchi contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Kiwi and kimchi contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Kimchi has more riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid. Both kiwi and kimchi contain significant amounts of thiamin.
| Kiwi | Kimchi | |
|---|---|---|
| Thiamin | 0.027 MG | 0.01 MG |
| Riboflavin | 0.025 MG | 0.21 MG |
| Niacin | 0.341 MG | 1.1 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.213 MG |
| Folate | 25 UG | 52 UG |
Minerals
calcium
Kiwi and kimchi contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 706% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 107% more potassium than kimchi - kiwi has 312mg of potassium per 100 grams and kimchi has 151mg 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, both kiwi and kimchi contain significant amounts of beta-carotene.
| Kiwi | Kimchi | |
|---|---|---|
| beta-carotene | 52 UG | 55 UG |
| lutein + zeaxanthin | 122 UG | 49 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.137 G |
| Total | 0.042 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than kimchi per 100 grams.
| Kiwi | Kimchi | |
|---|---|---|
| linoleic acid | 0.246 G | 0.104 G |
| Total | 0.246 G | 0.104 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 180g
(
cup, sliced
)
|
Daily Values (%) |
Kimchi 150g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 110KCAL 6% |
|
378% | calories | 5% |
|
23KCAL 1% | |
| 26G 11% |
|
622% | carbohydrates | 5% |
|
3.6G 1% | |
| 5.4G 22% |
|
125% | dietary fiber | 5% |
|
2.4G 10% | |
| 16G | 900% | sugar | 5% | 1.6G | |||
| 0.94G 2% |
|
25% | total fat | 5% |
|
0.75G 1% | |
| 0.05G 0.3% |
|
5% | saturated fat | 100% |
|
0.1G 1% | |
| 0.08G | 33% | monounsaturated fat | 5% | 0.06G | |||
| 0.52G | 44% | polyunsaturated fat | 5% | 0.36G | |||
| 5.4MG 0.4% |
|
5% | sodium | >999% |
|
747MG 50% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 7.2UG 1% |
|
5% | Vitamin A | 4% |
|
7.5UG 1% | |
| 167MG 223% |
|
>999% | Vitamin C | 5% |
|
||
| 61MG 6% |
|
22% | calcium | 5% |
|
50MG 5% | |
| 0.56MG 3% |
|
5% | iron | 578% |
|
3.8MG 21% | |
| 31MG 10% |
|
48% | magnesium | 5% |
|
21MG 7% | |
| 562MG 24% |
|
148% | potassium | 5% |
|
227MG 10% | |
| 0.05MG 4% |
|
149% | thiamin (Vit B1) | 5% |
|
0.02MG 1% | |
| 0.05MG 4% |
|
5% | riboflavin (Vit B2) | 539% |
|
0.32MG 29% | |
| 0.61MG 4% |
|
5% | niacin (Vit B3) | 179% |
|
1.7MG 12% | |
| 0.11MG 9% |
|
5% | Vitamin B6 | 191% |
|
0.32MG 25% | |
| 0.33MG 7% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 45UG 11% |
|
5% | folate (Vit B9) | 73% |
|
78UG 20% | |
| 2.6MG 18% |
|
>999% | Vitamin E | 5% |
|
0.17MG 1% | |
| 73UG 81% |
|
12% | Vitamin K | 5% |
|
65UG 73% | |
| 2.1G 4% |
|
24% | protein | 5% |
|
1.7G 3% | |
| 14MG 3% |
|
5% | choline | 64% |
|
23MG 6% | |
| 0.23MG 20% |
|
474% | copper | 5% |
|
0.04MG 3% | |
| 0.18MG 10% |
|
>999% | manganese | 5% |
|
||
| 61MG 9% |
|
69% | phosphorus | 5% |
|
36MG 5% | |
| 0.36UG 1% |
|
5% | selenium | 108% |
|
0.75UG 1% | |
| 0.25MG 3% |
|
5% | zinc | 32% |
|
0.33MG 4% | |
| 150G | 6% | Water | 5% | 141G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does kiwi or kimchi contain more calories in 100 grams?Kimchi has 80% less calories than kiwi - kiwi has 61 calories in 100g and kimchi has 15 calories.
Does kiwi or kimchi have more carbohydrates?
By weight, kimchi has 5.1 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and kimchi has 2.4g of carbohydrates.
Does kiwi or kimchi contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than kimchi - kiwi has 312mg of potassium in 100 grams and kimchi has 151mg of potassium.