Kiwi vs. Sweet Potatoes
Nutrition comparison of Kiwi and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and sweet potatoes:
- Both kiwi and sweet potatoes are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Sweet potato has 54% less sugar than kiwi.
- Sweet potato has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 29% less calories than sweet potato - kiwi has 61 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Kiwi has a macronutrient ratio of 7:87:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Sweet Potatoes | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 87% | 92% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and sweet potatoes contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both kiwi and sweet potatoes are high in dietary fiber. is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Sweet potato has 54% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Kiwi and sweet potatoes contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both kiwi and sweet potatoes are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 37 times more Vitamin C than sweet potato - kiwi has 92.7mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 176 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Kiwi and sweet potatoes contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Kiwi has 21 times more Vitamin K than sweet potato - kiwi has 40.3ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both kiwi and sweet potatoes contain significant amounts of niacin and folate.
| Kiwi | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.061 MG |
| Niacin | 0.341 MG | 0.557 MG |
| Pantothenic acid | 0.183 MG | 0.8 MG |
| Vitamin B6 | 0.063 MG | 0.209 MG |
| Folate | 25 UG | 11 UG |
Minerals
calcium
Kiwi and sweet potatoes contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Kiwi and sweet potatoes contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both kiwi and sweet potatoes are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both kiwi and sweet potatoes contain small amounts of quercetin.
| Kiwi | Sweet Potatoes | |
|---|---|---|
| luteolin | 0.74 mg | 0.02 mg |
| kaempferol | 1.03 mg | 0.01 mg |
| Quercetin | 0.04 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, sweet potato has more beta-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Kiwi | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 52 UG | 8509 UG |
| lutein + zeaxanthin | 122 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Kiwi | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.001 G |
| Total | 0.042 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than sweet potato per 100 grams.
| Kiwi | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.246 G | 0.013 G |
| Total | 0.246 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Kiwi g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes contain more calories in 100 grams?Kiwi has 30% less calories than sweet potato - kiwi has 61 calories in 100g and sweet potato has 86 calories.
Does kiwi or sweet potatoes have more carbohydrates?
By weight, kiwi and sweet potatoes contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does kiwi or sweet potatoes contain more potassium?
Both kiwi and sweet potatoes are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and sweet potato has 337mg of potassium.