Kiwi vs. Plums
Nutrition comparison of Kiwi and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and plums:
- Kiwi has more Vitamin B6 and folate.
- 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and plums contain similar amounts of calories - kiwi has 61 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, kiwi is similar to plums for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Plums | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 87% | 89% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and plums contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 114% more dietary fiber than plum - kiwi has 3g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Kiwi and plums contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Kiwi and plums contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both kiwi and plums are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 876% more Vitamin C than plum - kiwi has 92.7mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Kiwi and plums contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Kiwi and plums contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Kiwi has 530% more Vitamin K than plum - kiwi has 40.3ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Kiwi has more Vitamin B6 and folate. Both kiwi and plums contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Kiwi | Plums | |
|---|---|---|
| Thiamin | 0.027 MG | 0.028 MG |
| Riboflavin | 0.025 MG | 0.026 MG |
| Niacin | 0.341 MG | 0.417 MG |
| Pantothenic acid | 0.183 MG | 0.135 MG |
| Vitamin B6 | 0.063 MG | 0.029 MG |
| Folate | 25 UG | 5 UG |
Minerals
calcium
Kiwi has 467% more calcium than plum - kiwi has 34mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Kiwi and plums contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 99% more potassium than plum - kiwi has 312mg of potassium per 100 grams and plum has 157mg 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 luteolin and kaempferol than plum per 100 grams, however, plum contains more quercetin than kiwi per 100 grams.
| Kiwi | Plums | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.9 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 kiwi and plums contain significant amounts of lutein + zeaxanthin.
| Kiwi | Plums | |
|---|---|---|
| beta-carotene | 52 UG | 190 UG |
| lutein + zeaxanthin | 122 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than plum per 100 grams.
| Kiwi | Plums | |
|---|---|---|
| linoleic acid | 0.246 G | 0.044 G |
| Total | 0.246 G | 0.044 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 g
()
|
Daily Values (%) |
Plums 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 plums contain more calories in 100 grams?Kiwi and plums contain similar amounts of calories - kiwi has 61 calories in 100g and plum has 46 calories.
Does kiwi or plums have more carbohydrates?
By weight, kiwi and plums contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and plum has 11.4g of carbohydrates.
Does kiwi or plums contain more potassium?
Kiwi is a rich source of potassium and it has 100% more potassium than plum - kiwi has 312mg of potassium in 100 grams and plum has 157mg of potassium.