Oats vs. Kiwi
Nutrition comparison of Oats and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and kiwi:
- Both kiwi and oats are high in dietary fiber and potassium.
- Kiwi has 40.9 times less saturated fat than oat.
- Kiwi is an excellent source of Vitamin C.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and kiwi has 84% less calories than oat - kiwi has 61 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to kiwi per calorie. Oats has a macronutrient ratio of 17:67:16 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Kiwi | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 67% | 87% |
| Fat | 16% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and kiwi has 78% less carbohydrates than oat - kiwi has 14.7g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both kiwi and oats are high in dietary fiber. Oat has 253% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat 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 oat has 16.9g of protein.
Fat
saturated fat
Kiwi has 40.9 times less saturated fat than oat - kiwi has 0.03g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than oat - kiwi has 92.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Kiwi and oats contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than oat - kiwi has 1.5mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than oat - kiwi has 40.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both oats and kiwi contain significant amounts of Vitamin B6.
| Oats | Kiwi | |
|---|---|---|
| Thiamin | 0.763 MG | 0.027 MG |
| Riboflavin | 0.139 MG | 0.025 MG |
| Niacin | 0.961 MG | 0.341 MG |
| Pantothenic acid | 1.349 MG | 0.183 MG |
| Vitamin B6 | 0.119 MG | 0.063 MG |
| Folate | 56 UG | 25 UG |
Minerals
calcium
Oat is a great source of calcium and it has 59% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 14 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both kiwi and oats are high in potassium. Oat has 38% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Oats | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.042 G |
| Total | 0.111 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than kiwi per 100 grams.
| Oats | Kiwi | |
|---|---|---|
| linoleic acid | 2.424 G | 0.246 G |
| Total | 2.424 G | 0.246 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.
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and kiwi has 80% less calories than oat - kiwi has 61 calories in 100g and oat has 389 calories.
Does kiwi or oats have more carbohydrates?
By weight, oat is high in carbohydrates and kiwi has 80% fewer carbohydrates than oat - kiwi has 14.7g of carbs for 100g and oat has 66.3g of carbohydrates.
Does kiwi or oats contain more iron?
Oat is an abundant source of iron and it has 14 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and oat has 4.7mg of iron.
Does kiwi or oats contain more potassium?
Both kiwi and oats are high in potassium. Oat has 40% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and oat has 429mg of potassium.