Kiwi vs. Strawberries
Nutrition comparison of Kiwi and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and strawberries:
- Both strawberries and kiwi are high in Vitamin C.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 48% less calories than kiwi - strawberry has 32 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is similar to strawberries for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Strawberries | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 87% | 85% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 48% less carbohydrates than kiwi - strawberry has 7.7g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 50% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Strawberry has 46% less sugar than kiwi - strawberry has 4.9g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Strawberries and kiwi contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both strawberries and kiwi are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Both strawberries and kiwi are high in Vitamin C. Kiwi has 58% more Vitamin C than strawberry - strawberry has 58.8mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Strawberries and kiwi contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Strawberries and kiwi contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 17 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Both kiwi and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Strawberries | |
|---|---|---|
| Thiamin | 0.027 MG | 0.024 MG |
| Riboflavin | 0.025 MG | 0.022 MG |
| Niacin | 0.341 MG | 0.386 MG |
| Pantothenic acid | 0.183 MG | 0.125 MG |
| Vitamin B6 | 0.063 MG | 0.047 MG |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Kiwi has 113% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Strawberries and kiwi contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 104% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and kiwi has 312mg 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 strawberry per 100 grams, however, strawberry contains more quercetin than kiwi per 100 grams.
| Kiwi | Strawberries | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.5 mg |
| Quercetin | 0.04 mg | 1.11 mg |
| myricetin | ~ | 0.04 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,
| Kiwi | Strawberries | |
|---|---|---|
| beta-carotene | 52 UG | 7 UG |
| lutein + zeaxanthin | 122 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.065 G |
| Total | 0.042 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than strawberry per 100 grams.
| Kiwi | Strawberries | |
|---|---|---|
| linoleic acid | 0.246 G | 0.09 G |
| Total | 0.246 G | 0.09 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.
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Strawberries (Strawberries, raw) .
Kiwi g
()
|
Daily Values (%) |
Strawberries 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 strawberries or kiwi contain more calories in 100 grams?Strawberry has 50% less calories than kiwi - strawberry has 32 calories in 100g and kiwi has 61 calories.
Does strawberries or kiwi have more carbohydrates?
By weight, strawberry has 50% fewer carbohydrates than kiwi - strawberry has 7.7g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does strawberries or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 100% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and kiwi has 312mg of potassium.