Olive Oil vs. Kiwi
Nutrition comparison of Olive Oil and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and kiwi:
- Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kiwi has signficantly more calcium than olive oil.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and kiwi has 93% less calories than olive oil - kiwi has 61 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Kiwi | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than olive oil - kiwi has 3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Kiwi has more protein than olive oil - kiwi has 1.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and kiwi has 100% less saturated fat than olive oil - kiwi has 0.03g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than olive oil - kiwi has 92.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Kiwi and olive oil contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 883% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Kiwi and olive oil contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Kiwi | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | ~ | 0.025 MG |
| Niacin | ~ | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | ~ | 0.063 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Kiwi has signficantly more calcium than olive oil - kiwi has 34mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Kiwi and olive oil contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 311 times more potassium than olive oil - kiwi has 312mg of potassium per 100 grams and olive oil has 1mg 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,
| Olive Oil | Kiwi | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 0.74 mg |
| kaempferol | ~ | 1.03 mg |
| Quercetin | ~ | 0.04 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Olive Oil | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.042 G |
| Total | 0.761 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than kiwi per 100 grams.
| Olive Oil | Kiwi | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.246 G |
| Total | 10.176 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.
Olive Oil 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and kiwi has 90% less calories than olive oil - kiwi has 61 calories in 100g and olive oil has 884 calories.
Does kiwi or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and olive oil has no carbs..
Does kiwi or olive oil contain more potassium?
Kiwi is a rich source of potassium and it has 311 times more potassium than olive oil - kiwi has 312mg of potassium in 100 grams and olive oil has 1mg of potassium.