Kiwi vs. Zucchini
Nutrition comparison of Kiwi and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and zucchini:
- Both kiwi and zucchini are high in Vitamin C and potassium.
- Kiwi is a great source of dietary fiber.
- Zucchini has 3.7 times less carbohydrates than kiwi.
- Zucchini has 72% less calories than kiwi.
- Zucchini has 72% less sugar than kiwi.
- Zucchini has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 72% less calories than kiwi - kiwi has 61 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Zucchini | |
|---|---|---|
| Protein | 7% | 24% |
| Carbohydrates | 87% | 62% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.7 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 200% more dietary fiber than zucchini - kiwi has 3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 72% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Kiwi and zucchini contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both kiwi and zucchini are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both kiwi and zucchini are high in Vitamin C. Kiwi has 418% more Vitamin C than zucchini - kiwi has 92.7mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Kiwi and zucchini contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Kiwi and zucchini contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Kiwi has 837% more Vitamin K than zucchini - kiwi has 40.3ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both kiwi and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Kiwi | Zucchini | |
|---|---|---|
| Thiamin | 0.027 MG | 0.045 MG |
| Riboflavin | 0.025 MG | 0.094 MG |
| Niacin | 0.341 MG | 0.451 MG |
| Pantothenic acid | 0.183 MG | 0.204 MG |
| Vitamin B6 | 0.063 MG | 0.163 MG |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Kiwi has 113% more calcium than zucchini - kiwi has 34mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Kiwi and zucchini contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both kiwi and zucchini are high in potassium. Kiwi has 20% more potassium than zucchini - kiwi has 312mg of potassium per 100 grams and zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more quercetin than kiwi per 100 grams.
| Kiwi | Zucchini | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.66 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 | Zucchini | |
|---|---|---|
| beta-carotene | 52 UG | 120 UG |
| lutein + zeaxanthin | 122 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.061 G |
| Total | 0.042 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than zucchini per 100 grams.
| Kiwi | Zucchini | |
|---|---|---|
| linoleic acid | 0.246 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.246 G | 0.031 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kiwi or Zucchini .
Kiwi g
()
|
Daily Values (%) |
Zucchini 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 % |
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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 zucchini contain more calories in 100 grams?Zucchini has 70% less calories than kiwi - kiwi has 61 calories in 100g and zucchini has 17 calories.
Does kiwi or zucchini have more carbohydrates?
By weight, zucchini has 3.7 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does kiwi or zucchini contain more potassium?
Both kiwi and zucchini are high in potassium. Kiwi has 20% more potassium than zucchini - kiwi has 312mg of potassium in 100 grams and zucchini has 261mg of potassium.