Kiwi vs. Carrot Juice
Nutrition comparison of Kiwi and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and carrot juice:
- Both kiwi and carrot juice are high in potassium.
- Carrot juice has 57% less sugar than kiwi.
- Carrot juice has more thiamin, riboflavin and Vitamin B6, however, kiwi contains more folate.
- Carrot juice is an excellent source of Vitamin A.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot juice has 34% less calories than kiwi - kiwi has 61 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, kiwi is similar to carrot juice for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Carrot Juice | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 88% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and carrot juice contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 275% more dietary fiber than carrot juice - kiwi has 3g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Carrot juice has 57% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Kiwi and carrot juice contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both kiwi and carrot juice are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 991% more Vitamin C than carrot juice - kiwi has 92.7mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 238 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Kiwi and carrot juice contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Kiwi has 160% more Vitamin K than carrot juice - kiwi has 40.3ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more thiamin, riboflavin and Vitamin B6, however, kiwi contains more folate. Both kiwi and carrot juice contain significant amounts of niacin and pantothenic acid.
| Kiwi | Carrot Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.092 MG |
| Riboflavin | 0.025 MG | 0.055 MG |
| Niacin | 0.341 MG | 0.386 MG |
| Pantothenic acid | 0.183 MG | 0.228 MG |
| Vitamin B6 | 0.063 MG | 0.217 MG |
| Folate | 25 UG | 4 UG |
Minerals
calcium
Kiwi has 42% more calcium than carrot juice - kiwi has 34mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Kiwi and carrot juice contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both kiwi and carrot juice are high in potassium. Kiwi has a little more potassium (7%) than carrot juice by weight - kiwi has 312mg of potassium per 100 grams and carrot juice has 292mg 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,
| Kiwi | Carrot Juice | |
|---|---|---|
| beta-carotene | 52 UG | 9303 UG |
| lutein + zeaxanthin | 122 UG | 333 UG |
| alpha-carotene | ~ | 4342 UG |
| lycopene | ~ | 2 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Kiwi | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.009 G |
| Total | 0.042 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than carrot juice per 100 grams.
| Kiwi | Carrot Juice | |
|---|---|---|
| linoleic acid | 0.246 G | 0.061 G |
| Total | 0.246 G | 0.061 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 Carrot Juice (Carrot juice, canned) .
Kiwi g
()
|
Daily Values (%) |
Carrot Juice 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 carrot juice contain more calories in 100 grams?Carrot juice has 30% less calories than kiwi - kiwi has 61 calories in 100g and carrot juice has 40 calories.
Does kiwi or carrot juice have more carbohydrates?
By weight, kiwi and carrot juice contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does kiwi or carrot juice contain more potassium?
Both kiwi and carrot juice are high in potassium. Kiwi has a little more potassium ( 10%) than carrot juice by weight - kiwi has 312mg of potassium in 100 grams and carrot juice has 292mg of potassium.