Kiwi vs. Nectarine
Nutrition comparison of Kiwi and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and nectarine:
- Both kiwi and nectarine are high in potassium.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Nectarine has more niacin, however, kiwi contains more Vitamin B6 and folate.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and nectarine contain similar amounts of calories - kiwi has 61 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, kiwi is similar to nectarine for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:86:7 and for nectarine, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Nectarine | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 86% | 86% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and nectarine contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 76% more dietary fiber than nectarine - kiwi has 3g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Kiwi and nectarine contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Kiwi and nectarine contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both kiwi and nectarine are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 16 times more Vitamin C than nectarine - kiwi has 92.7mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Kiwi and nectarine contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Kiwi and nectarine contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Kiwi has 17 times more Vitamin K than nectarine - kiwi has 40.3ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more niacin, however, kiwi contains more Vitamin B6 and folate. Both kiwi and nectarine contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Kiwi | Nectarine | |
|---|---|---|
| Thiamin | 0.027 MG | 0.034 MG |
| Riboflavin | 0.025 MG | 0.027 MG |
| Niacin | 0.341 MG | 1.125 MG |
| Pantothenic acid | 0.183 MG | 0.185 MG |
| Vitamin B6 | 0.063 MG | 0.025 MG |
| Folate | 25 UG | 5 UG |
Minerals
calcium
Kiwi has 467% more calcium than nectarine - kiwi has 34mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Kiwi and nectarine contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both kiwi and nectarine are high in potassium. Kiwi has 55% more potassium than nectarine - kiwi has 312mg of potassium per 100 grams and nectarine has 201mg 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 nectarine per 100 grams, however, nectarine contains more quercetin than kiwi per 100 grams.
| Kiwi | Nectarine | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.69 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 nectarine contain significant amounts of lutein + zeaxanthin.
| Kiwi | Nectarine | |
|---|---|---|
| beta-carotene | 52 UG | 150 UG |
| lutein + zeaxanthin | 122 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Kiwi | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.002 G |
| Total | 0.042 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than nectarine per 100 grams.
| Kiwi | Nectarine | |
|---|---|---|
| linoleic acid | 0.246 G | 0.111 G |
| Total | 0.246 G | 0.111 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 (%) |
Nectarine 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 nectarine contain more calories in 100 grams?Kiwi and nectarine contain similar amounts of calories - kiwi has 61 calories in 100g and nectarine has 44 calories.
Does kiwi or nectarine have more carbohydrates?
By weight, kiwi and nectarine contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and nectarine has 10.6g of carbohydrates.
Does kiwi or nectarine contain more potassium?
Both kiwi and nectarine are high in potassium. Kiwi has 60% more potassium than nectarine - kiwi has 312mg of potassium in 100 grams and nectarine has 201mg of potassium.