Oat Milk vs. Kiwi
Nutrition comparison of Oat Milk and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and kiwi:
- Kiwi has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Oat milk has 3.3 times less sugar than kiwi.
- Oat milk has 52% less carbohydrates than kiwi.
- Oat milk is an excellent source of calcium.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat milk has 38% less calories than kiwi - kiwi has 61 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is heavier in protein, lighter in carbs and heavier in fat compared to kiwi per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Kiwi | |
|---|---|---|
| Protein | 13% | 7% |
| Carbohydrates | 73% | 87% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has 52% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 275% more dietary fiber than oat milk - kiwi has 3g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Oat milk has 3.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Kiwi and oat milk contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both kiwi and oat milk are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than oat milk - kiwi has 92.7mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Kiwi and oat milk contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than kiwi - oat milk has 33iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than oat milk - kiwi has 1.5mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than oat milk - kiwi has 40.3ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Kiwi has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
| Oat Milk | Kiwi | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | 0.142 MG | 0.025 MG |
| Niacin | ~ | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | ~ | 0.063 MG |
| Folate | ~ | 25 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 268% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Kiwi and oat milk contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 791% more potassium than oat milk - kiwi has 312mg of potassium per 100 grams and oat milk has 35mg of potassium.
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.
Oat Milk g
()
|
Daily Values (%) |
Kiwi 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 oat milk contain more calories in 100 grams?Oat milk has 40% less calories than kiwi - kiwi has 61 calories in 100g and oat milk has 38 calories.
Does kiwi or oat milk have more carbohydrates?
By weight, oat milk has 50% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does kiwi or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 270% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does kiwi or oat milk contain more potassium?
Kiwi is a rich source of potassium and it has 790% more potassium than oat milk - kiwi has 312mg of potassium in 100 grams and oat milk has 35mg of potassium.