Quinoa vs. Kiwi
Nutrition comparison of Cooked Quinoa and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and kiwi:
- Both kiwi and quinoa are high in dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Quinoa has 9.3 times less sugar than kiwi.
- Quinoa has more thiamin and riboflavin, however, kiwi contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and kiwi has 49% less calories than quinoa - kiwi has 61 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to kiwi per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Kiwi | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 71% | 87% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 31% less carbohydrates than quinoa - kiwi has 14.7g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both kiwi and quinoa are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than quinoa by weight - kiwi has 3g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Quinoa has 9.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 286% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both kiwi and quinoa are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than quinoa - kiwi has 92.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Kiwi and quinoa contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Kiwi and quinoa contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than quinoa - kiwi has 40.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin and riboflavin, however, kiwi contains more pantothenic acid. Both quinoa and kiwi contain significant amounts of niacin, Vitamin B6 and folate.
| Quinoa | Kiwi | |
|---|---|---|
| Thiamin | 0.107 MG | 0.027 MG |
| Riboflavin | 0.11 MG | 0.025 MG |
| Niacin | 0.412 MG | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | 0.123 MG | 0.063 MG |
| Folate | 42 UG | 25 UG |
Minerals
calcium
Kiwi has 100% more calcium than quinoa - kiwi has 34mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 381% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 81% more potassium than quinoa - kiwi has 312mg of potassium per 100 grams and quinoa has 172mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than kiwi per 100 grams.
| Quinoa | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.042 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than kiwi per 100 grams.
| Quinoa | Kiwi | |
|---|---|---|
| linoleic acid | 0.974 G | 0.246 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa contain more calories in 100 grams?Quinoa is high in calories and kiwi has 50% less calories than quinoa - kiwi has 61 calories in 100g and quinoa has 120 calories.
Does kiwi or quinoa have more carbohydrates?
By weight, kiwi has 30% fewer carbohydrates than quinoa - kiwi has 14.7g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does kiwi or quinoa contain more potassium?
Kiwi is a rich source of potassium and it has 80% more potassium than quinoa - kiwi has 312mg of potassium in 100 grams and quinoa has 172mg of potassium.