Raw Beef vs. Kiwi
Nutrition comparison of Raw Beef and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and kiwi:
- Both kiwi and raw beef are high in potassium.
- Kiwi has signficantly less trans fat than raw beef.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Raw beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and kiwi has 82% less calories than raw beef - kiwi has 61 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Kiwi | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 82% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than raw beef - kiwi has 3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 11 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and kiwi has 100% less saturated fat than raw beef - kiwi has 0.03g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Kiwi has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than raw beef - kiwi has 92.7mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Kiwi and raw beef contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Raw beef and kiwi contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and raw beef contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
Kiwi has 12 times more Vitamin K than raw beef - kiwi has 40.3ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
The B Vitamins
Raw beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more folate. Both raw beef and kiwi contain significant amounts of thiamin and pantothenic acid.
| Raw Beef | Kiwi | |
|---|---|---|
| Thiamin | 0.044 MG | 0.027 MG |
| Riboflavin | 0.151 MG | 0.025 MG |
| Niacin | 3.382 MG | 0.341 MG |
| Pantothenic acid | 0.395 MG | 0.183 MG |
| Vitamin B6 | 0.278 MG | 0.063 MG |
| Folate | 9 UG | 25 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Kiwi has 42% more calcium than raw beef - kiwi has 34mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Raw beef has 429% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both kiwi and raw beef are high in potassium. Kiwi has 43% more potassium than raw beef - kiwi has 312mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.042 G |
| Total | 0.084 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than kiwi per 100 grams.
| Raw Beef | Kiwi | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.246 G |
| Total | 0.596 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.
Raw Beef 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 raw beef contain more calories in 100 grams?Raw beef is high in calories and kiwi has 80% less calories than raw beef - kiwi has 61 calories in 100g and raw beef has 332 calories.
Does kiwi or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and raw beef has no carbs..
Does kiwi or raw beef contain more potassium?
Both kiwi and raw beef are high in potassium. Kiwi has 40% more potassium than raw beef - kiwi has 312mg of potassium in 100 grams and raw beef has 218mg of potassium.