Kiwi vs. Carrots

Nutrition comparison of Kiwi and Carrots


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

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

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

  • Both kiwi and carrots are high in dietary fiber and potassium.
  • Carrot has more thiamin, riboflavin, niacin and Vitamin B6.
  • Carrot is an excellent source of Vitamin A.
  • Kiwi is an excellent source of Vitamin C.
Detailed nutritional comparison of kiwi and carrots 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: Kiwi (Kiwifruit, green, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Carrots src

Calories and Carbs

calories

Carrot has 33% less calories than kiwi - kiwi has 61 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, kiwi is similar to carrots for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Carrots
Protein 7% 9%
Carbohydrates 87% 87%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Kiwi and carrots contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Both kiwi and carrots are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than carrot by weight - kiwi has 3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Carrot has 47% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and carrot has 4.7g of sugar.



Protein

protein

Kiwi and carrots contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 14 times more Vitamin C than carrot - kiwi has 92.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 207 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Kiwi and carrots contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Kiwi has 205% more Vitamin K than carrot - kiwi has 40.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Kiwi Carrots
Thiamin 0.027 MG 0.066 MG
Riboflavin 0.025 MG 0.058 MG
Niacin 0.341 MG 0.983 MG
Pantothenic acid 0.183 MG 0.273 MG
Vitamin B6 0.063 MG 0.138 MG
Folate 25 UG 19 UG

Minerals

calcium

Kiwi and carrots contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Kiwi and carrots contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both kiwi and carrots are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more quercetin than kiwi per 100 grams.

Kiwi Carrots
luteolin 0.74 mg 0.11 mg
kaempferol 1.03 mg 0.24 mg
Quercetin 0.04 mg 0.21 mg
myricetin ~ 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,

Kiwi Carrots
beta-carotene 52 UG 8285 UG
lutein + zeaxanthin 122 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Carrots
alpha linoleic acid 0.042 G 0.002 G
Total 0.042 G 0.002 G

omega 6s

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

Kiwi Carrots
linoleic acid 0.246 G 0.1 G
Total 0.246 G 0.1 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 Carrots (Carrots, raw) .

Kiwi g

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G Water G
G Starch G
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