Oatmeal vs. Kiwi
Nutrition comparison of Oatmeal and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and kiwi:
- Both kiwi and oatmeal are high in dietary fiber and potassium.
- Kiwi has 37.2 times less saturated fat than oatmeal.
- Kiwi is an excellent source of Vitamin C.
- Oatmeal has 7.9 times less sugar than kiwi.
- Oatmeal has more thiamin, riboflavin and niacin, however, kiwi contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and kiwi has 83% less calories than oatmeal - kiwi has 61 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to kiwi per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Kiwi | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 69% | 87% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and kiwi has 78% less carbohydrates than oatmeal - kiwi has 14.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both kiwi and oatmeal are high in dietary fiber. Oatmeal has 227% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 7.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 13 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Kiwi has 37.2 times less saturated fat than oatmeal - kiwi has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - kiwi has 92.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Kiwi and oatmeal contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Kiwi and oatmeal contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than oatmeal - kiwi has 40.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and niacin, however, kiwi contains more pantothenic acid. Both oatmeal and kiwi contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Kiwi | |
|---|---|---|
| Thiamin | 0.73 MG | 0.027 MG |
| Riboflavin | 0.14 MG | 0.025 MG |
| Niacin | 0.78 MG | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | 0.12 MG | 0.063 MG |
| Folate | 32 UG | 25 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 53% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 12 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both kiwi and oatmeal are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and oatmeal has 350mg 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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and kiwi has 80% less calories than oatmeal - kiwi has 61 calories in 100g and oatmeal has 367 calories.
Does kiwi or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and kiwi has 80% fewer carbohydrates than oatmeal - kiwi has 14.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does kiwi or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 12 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does kiwi or oatmeal contain more potassium?
Both kiwi and oatmeal are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and oatmeal has 350mg of potassium.