Kiwi vs. Chestnut
Nutrition comparison of Kiwi and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and chestnut:
- Both kiwi and chestnut are high in Vitamin C, dietary fiber and potassium.
- Chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chestnut is high in calories and kiwi has 75% less calories than chestnut - kiwi has 61 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, kiwi is similar to chestnut for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Chestnut | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 87% | 87% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and kiwi has 72% less carbohydrates than chestnut - kiwi has 14.7g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both kiwi and chestnut are high in dietary fiber. Chestnut has 70% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Kiwi and chestnut contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Chestnut has 178% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both kiwi and chestnut are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Both kiwi and chestnut are high in Vitamin C. Kiwi has 257% more Vitamin C than chestnut - kiwi has 92.7mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Kiwi and chestnut contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and chestnut has 1ug of Vitamin A.
Vitamin E
Kiwi and chestnut contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Kiwi has 417% more Vitamin K than chestnut - kiwi has 40.3ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Chestnut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.243 MG |
| Riboflavin | 0.025 MG | 0.175 MG |
| Niacin | 0.341 MG | 1.342 MG |
| Pantothenic acid | 0.183 MG | 0.554 MG |
| Vitamin B6 | 0.063 MG | 0.497 MG |
| Folate | 25 UG | 70 UG |
Minerals
calcium
Kiwi and chestnut contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Chestnut has 194% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both kiwi and chestnut are high in potassium. Chestnut has 90% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and chestnut has 592mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.093 G |
| Total | 0.042 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than kiwi per 100 grams.
| Kiwi | Chestnut | |
|---|---|---|
| linoleic acid | 0.246 G | 0.776 G |
| Total | 0.246 G | 0.776 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.
Kiwi g
()
|
Daily Values (%) |
Chestnut 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 chestnut contain more calories in 100 grams?Chestnut is high in calories and kiwi has 80% less calories than chestnut - kiwi has 61 calories in 100g and chestnut has 245 calories.
Does kiwi or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and kiwi has 70% fewer carbohydrates than chestnut - kiwi has 14.7g of carbs for 100g and chestnut has 53g of carbohydrates.
Does kiwi or chestnut contain more potassium?
Both kiwi and chestnut are high in potassium. Chestnut has 90% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and chestnut has 592mg of potassium.