Avocado vs. Kiwi

Nutrition comparison of Avocado and Kiwi


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

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

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

  • Both kiwi and avocado are high in dietary fiber and potassium.
  • Avocado has 28.9 times less sugar than kiwi.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Kiwi has 72.3 times less saturated fat than avocado.
  • Kiwi is an excellent source of Vitamin C.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Kiwi src

Calories and Carbs

calories

Avocado is high in calories and kiwi has 63% less calories than avocado - kiwi has 61 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to kiwi for protein. Avocado has a macronutrient ratio of 4:19:77 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Kiwi
Protein 4% 7%
Carbohydrates 19% 87%
Fat 77% 7%
Alcohol ~ ~

carbohydrates

Avocado has 41% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both kiwi and avocado are high in dietary fiber. Avocado has 127% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 28.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Kiwi and avocado contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Kiwi has 72.3 times less saturated fat than avocado - kiwi has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 953% more Vitamin C than avocado - kiwi has 92.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Kiwi and avocado contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Kiwi and avocado contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Kiwi and avocado contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Kiwi
Thiamin 0.075 MG 0.027 MG
Riboflavin 0.143 MG 0.025 MG
Niacin 1.912 MG 0.341 MG
Pantothenic acid 1.463 MG 0.183 MG
Vitamin B6 0.287 MG 0.063 MG
Folate 89 UG 25 UG

Minerals

calcium

Kiwi has 162% more calcium than avocado - kiwi has 34mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Kiwi and avocado contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both kiwi and avocado are high in potassium. Avocado has 63% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

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 avocado and kiwi contain significant amounts of beta-carotene.

Avocado Kiwi
beta-carotene 63 UG 52 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 122 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Kiwi
alpha linoleic acid 0.125 G 0.042 G
Total 0.125 G 0.042 G

omega 6s

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

Avocado Kiwi
linoleic acid 1.674 G 0.246 G
other omega 6 0.015 G ~
Total 1.689 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 Avocado or Kiwi .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Kiwi (Kiwifruit, green, raw) .

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FAQ

Does kiwi or avocado contain more calories in 100 grams?
Avocado is high in calories and kiwi has 60% less calories than avocado - kiwi has 61 calories in 100g and avocado has 167 calories.

Does kiwi or avocado have more carbohydrates?
By weight, avocado has 40% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does kiwi or avocado contain more potassium?
Both kiwi and avocado are high in potassium. Avocado has 60% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and avocado has 507mg of potassium.

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