Apple vs. Kiwi

Nutrition comparison of Apple and Kiwi


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus kiwi (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and kiwi:

  • Both kiwi and apple are high in dietary fiber.
  • Kiwi has more pantothenic acid and folate.
  • Kiwi is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of apple and kiwi is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Kiwi src

Calories and Carbs

calories

Kiwi and apple contain similar amounts of calories - kiwi has 61 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to kiwi per calorie. Apple has a macronutrient ratio of 2:95:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Kiwi
Protein 2% 7%
Carbohydrates 95% 87%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Kiwi and apple contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both kiwi and apple are high in dietary fiber. Kiwi has 25% more dietary fiber than apple - kiwi has 3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Kiwi and apple contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Kiwi and apple contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both kiwi and apple are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 19 times more Vitamin C than apple - kiwi has 92.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Kiwi and apple contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Kiwi and apple contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Kiwi has 17 times more Vitamin K than apple - kiwi has 40.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Kiwi has more pantothenic acid and folate. Both apple and kiwi contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Apple Kiwi
Thiamin 0.017 MG 0.027 MG
Riboflavin 0.026 MG 0.025 MG
Niacin 0.091 MG 0.341 MG
Pantothenic acid 0.061 MG 0.183 MG
Vitamin B6 0.041 MG 0.063 MG
Folate 3 UG 25 UG

Minerals

calcium

Kiwi has 467% more calcium than apple - kiwi has 34mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Kiwi and apple contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 192% more potassium than apple - kiwi has 312mg of potassium per 100 grams and apple has 107mg 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, kiwi has more luteolin and kaempferol than apple per 100 grams, however, apple contains more quercetin than kiwi per 100 grams.

Apple Kiwi
luteolin 0.12 mg 0.74 mg
kaempferol 0.14 mg 1.03 mg
Quercetin 4.01 mg 0.04 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, both apple and kiwi contain significant amounts of beta-carotene.

Apple Kiwi
beta-carotene 27 UG 52 UG
lutein + zeaxanthin 29 UG 122 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Kiwi
alpha linoleic acid 0.009 G 0.042 G
Total 0.009 G 0.042 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than apple per 100 grams.

Apple Kiwi
linoleic acid 0.043 G 0.246 G
Total 0.043 G 0.246 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Kiwi .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Kiwi (Kiwifruit, green, raw) .

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G Water G
G Starch G
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FAQ

Does kiwi or apple contain more calories in 100 grams?
Kiwi and apple contain similar amounts of calories - kiwi has 61 calories in 100g and apple has 52 calories.

Does kiwi or apple have more carbohydrates?
By weight, kiwi and apple contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and apple has 13.8g of carbohydrates.

Does kiwi or apple contain more potassium?
Kiwi is a rich source of potassium and it has 190% more potassium than apple - kiwi has 312mg of potassium in 100 grams and apple has 107mg of potassium.

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