Kiwi vs. Tomato
Nutrition comparison of Kiwi and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and tomato:
- Both kiwi and tomato are high in Vitamin C and potassium.
- Kiwi is a great source of dietary fiber.
- Tomato has 70% less calories than kiwi.
- Tomato has 71% less sugar than kiwi.
- Tomato has 73% less carbohydrates than kiwi.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 70% less calories than kiwi - kiwi has 61 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to tomato for fat. Kiwi has a macronutrient ratio of 7:86:7 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Tomato | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 86% | 75% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 73% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 150% more dietary fiber than tomato - kiwi has 3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 71% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Kiwi and tomato contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both kiwi and tomato are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kiwi and tomato are high in Vitamin C. Kiwi has 577% more Vitamin C than tomato - kiwi has 92.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 950% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Kiwi and tomato contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Kiwi has 410% more Vitamin K than tomato - kiwi has 40.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Both kiwi and tomato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Tomato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.037 MG |
| Riboflavin | 0.025 MG | 0.019 MG |
| Niacin | 0.341 MG | 0.594 MG |
| Pantothenic acid | 0.183 MG | 0.089 MG |
| Vitamin B6 | 0.063 MG | 0.08 MG |
| Folate | 25 UG | 15 UG |
Minerals
calcium
Kiwi has 240% more calcium than tomato - kiwi has 34mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Kiwi and tomato contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both kiwi and tomato are high in potassium. Kiwi has 32% more potassium than tomato - kiwi has 312mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more quercetin than kiwi per 100 grams.
| Kiwi | Tomato | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.09 mg |
| Quercetin | 0.04 mg | 0.58 mg |
| myricetin | ~ | 0.13 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 tomato contain significant amounts of lutein + zeaxanthin.
| Kiwi | Tomato | |
|---|---|---|
| beta-carotene | 52 UG | 449 UG |
| lutein + zeaxanthin | 122 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Kiwi | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.003 G |
| Total | 0.042 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than tomato per 100 grams.
| Kiwi | Tomato | |
|---|---|---|
| linoleic acid | 0.246 G | 0.08 G |
| Total | 0.246 G | 0.08 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 (%) |
Tomato 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 tomato contain more calories in 100 grams?Tomato has 70% less calories than kiwi - kiwi has 61 calories in 100g and tomato has 18 calories.
Does kiwi or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does kiwi or tomato contain more potassium?
Both kiwi and tomato are high in potassium. Kiwi has 30% more potassium than tomato - kiwi has 312mg of potassium in 100 grams and tomato has 237mg of potassium.