Kiwi vs. Turkey
Nutrition comparison of Kiwi and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and turkey:
- Both kiwi and turkey are high in potassium.
- Kiwi has 73.3 times less saturated fat than turkey.
- Kiwi has signficantly less cholesterol than turkey.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Turkey has 243.3 times less carbohydrates than kiwi.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and kiwi has 68% less calories than turkey - kiwi has 61 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Turkey | |
|---|---|---|
| Protein | 7% | 63% |
| Carbohydrates | 87% | ~ |
| Fat | 7% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 243.3 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than turkey - kiwi has 3g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 24 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Kiwi has 73.3 times less saturated fat than turkey - kiwi has 0.03g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and kiwi are low in trans fat - turkey has 0.1g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has signficantly less cholesterol than turkey - turkey has 109mg 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 turkey - kiwi has 92.7mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Kiwi and turkey contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than kiwi - turkey has 15iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and turkey contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than turkey - kiwi has 40.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate. Both kiwi and turkey contain significant amounts of thiamin.
| Kiwi | Turkey | |
|---|---|---|
| Thiamin | 0.027 MG | 0.045 MG |
| Riboflavin | 0.025 MG | 0.281 MG |
| Niacin | 0.341 MG | 9.573 MG |
| Pantothenic acid | 0.183 MG | 0.948 MG |
| Vitamin B6 | 0.063 MG | 0.616 MG |
| Folate | 25 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Kiwi has 143% more calcium than turkey - kiwi has 34mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 252% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both kiwi and turkey are high in potassium. Kiwi has 31% more potassium than turkey - kiwi has 312mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.042 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than kiwi per 100 grams.
| Kiwi | Turkey | |
|---|---|---|
| linoleic acid | 0.246 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.246 G | 1.883 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.
Kiwi g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and kiwi has 70% less calories than turkey - kiwi has 61 calories in 100g and turkey has 189 calories.
Is kiwi or turkey better for protein?
Turkey is a fantastic source of protein and it has 24 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and turkey has 28.6g of protein.
Does kiwi or turkey have more carbohydrates?
By weight, turkey has 243.3 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does kiwi or turkey contain more potassium?
Both kiwi and turkey are high in potassium. Kiwi has 30% more potassium than turkey - kiwi has 312mg of potassium in 100 grams and turkey has 239mg of potassium.