Kiwi vs. Peanut Butter
Nutrition comparison of Kiwi and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and peanut butter:
- Both kiwi and peanut butter are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more iron than kiwi.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and kiwi has 90% less calories than peanut butter - kiwi has 61 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Peanut Butter | |
|---|---|---|
| Protein | 7% | 15% |
| Carbohydrates | 87% | 14% |
| Fat | 7% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 32% less carbohydrates than peanut butter - kiwi has 14.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both kiwi and peanut butter are high in dietary fiber. Peanut butter has 167% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Kiwi and peanut butter contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 20 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and kiwi has 100% less saturated fat than peanut butter - kiwi has 0.03g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - kiwi has 92.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Kiwi and peanut butter contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 332% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Kiwi has 79 times more Vitamin K than peanut butter - kiwi has 40.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Peanut Butter | |
|---|---|---|
| Thiamin | 0.027 MG | 0.106 MG |
| Riboflavin | 0.025 MG | 0.111 MG |
| Niacin | 0.341 MG | 13.696 MG |
| Pantothenic acid | 0.183 MG | 1.118 MG |
| Vitamin B6 | 0.063 MG | 0.418 MG |
| Folate | 25 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 32% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both kiwi and peanut butter are high in potassium. Peanut butter has 139% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.078 G |
| Total | 0.042 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than kiwi per 100 grams.
| Kiwi | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.246 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.246 G | 14.494 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.
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .
Kiwi g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and kiwi has 90% less calories than peanut butter - kiwi has 61 calories in 100g and peanut butter has 589 calories.
Does kiwi or peanut butter have more carbohydrates?
By weight, kiwi has 30% fewer carbohydrates than peanut butter - kiwi has 14.7g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does kiwi or peanut butter contain more potassium?
Both kiwi and peanut butter are high in potassium. Peanut butter has 140% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and peanut butter has 745mg of potassium.