Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and whey protein powder:
Whey protein powder is high in calories and kiwi has 83% less calories than whey protein powder - kiwi has 61 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Kiwi has a macronutrient ratio of 7:87:7 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Whey Protein Powder | |
|---|---|---|
| Protein | 7% | 89% |
| Carbohydrates | 87% | 7% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 57% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both kiwi and whey protein powder are high in dietary fiber. Kiwi is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 67 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both kiwi and whey protein powder are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Kiwi has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than whey protein powder - kiwi has 92.7mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Kiwi and whey protein powder contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Kiwi has more Vitamin E than whey protein powder - kiwi has 1.5mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Kiwi has more Vitamin K than whey protein powder - kiwi has 40.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more pantothenic acid. Both kiwi and whey protein powder contain significant amounts of folate.
| Kiwi | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.027 MG | 0.609 MG |
| Riboflavin | 0.025 MG | 2.017 MG |
| Niacin | 0.341 MG | 1.136 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.607 MG |
| Folate | 25 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 12 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 265% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both kiwi and whey protein powder are high in potassium. Whey protein powder has 60% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both kiwi and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.034 G |
| Total | 0.042 G | 0.034 G |
Comparing omega-6 fatty acids, both kiwi and whey protein powder contain significant amounts of linoleic acid.
| Kiwi | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.246 G | 0.264 G |
| Total | 0.246 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Kiwi g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||