Kiwi vs. Walnut
Nutrition comparison of Kiwi and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and walnut:
- Both kiwi and walnut are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Walnut has 71% less sugar than kiwi.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and kiwi has 91% less calories than walnut - kiwi has 61 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to walnut for protein. Kiwi has a macronutrient ratio of 7:87:7 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Walnut | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 8% |
| Fat | 7% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and walnut contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both kiwi and walnut are high in dietary fiber. Walnut has 123% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 71% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 12 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and kiwi has 100% less saturated fat than walnut - kiwi has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 70 times more Vitamin C than walnut - kiwi has 92.7mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Kiwi and walnut contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Kiwi and walnut contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Kiwi has 13 times more Vitamin K than walnut - kiwi has 40.3ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Walnut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.341 MG |
| Riboflavin | 0.025 MG | 0.15 MG |
| Niacin | 0.341 MG | 1.125 MG |
| Pantothenic acid | 0.183 MG | 0.57 MG |
| Vitamin B6 | 0.063 MG | 0.537 MG |
| Folate | 25 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 188% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 839% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both kiwi and walnut are high in potassium. Walnut has 41% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 9.08 G |
| Total | 0.042 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than kiwi per 100 grams.
| Kiwi | Walnut | |
|---|---|---|
| linoleic acid | 0.246 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.246 G | 38.156 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 (%) |
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and kiwi has 90% less calories than walnut - kiwi has 61 calories in 100g and walnut has 654 calories.
Does kiwi or walnut have more carbohydrates?
By weight, kiwi and walnut contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does kiwi or walnut contain more calcium?
Walnut is a rich source of calcium and it has 190% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and walnut has 98mg of calcium.
Does kiwi or walnut contain more potassium?
Both kiwi and walnut are high in potassium. Walnut has 40% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and walnut has 441mg of potassium.