Kiwi vs. Chicken Breast
Nutrition comparison of Kiwi and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and chicken breast:
- Both kiwi and chicken breast are high in potassium.
- Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than kiwi.
- 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and kiwi has 63% less calories than chicken breast - kiwi has 61 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Chicken Breast | |
|---|---|---|
| Protein | 7% | 79% |
| Carbohydrates | 87% | ~ |
| Fat | 7% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than chicken breast - kiwi has 3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 26 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Kiwi and chicken breast contain similar amounts of saturated fat - kiwi has 0.03g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Kiwi has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than chicken breast - kiwi has 92.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Kiwi and chicken breast contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than kiwi - chicken breast has 5iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and chicken breast contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Kiwi has 133 times more Vitamin K than chicken breast - kiwi has 40.3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
| Kiwi | Chicken Breast | |
|---|---|---|
| Thiamin | 0.027 MG | 0.07 MG |
| Riboflavin | 0.025 MG | 0.114 MG |
| Niacin | 0.341 MG | 13.712 MG |
| Pantothenic acid | 0.183 MG | 0.965 MG |
| Vitamin B6 | 0.063 MG | 0.6 MG |
| Folate | 25 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Kiwi has 127% more calcium than chicken breast - kiwi has 34mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 235% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both kiwi and chicken breast are high in potassium. Kiwi has 22% more potassium than chicken breast - kiwi has 312mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than kiwi per 100 grams. Both kiwi and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.042 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than kiwi per 100 grams.
| Kiwi | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.246 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.246 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Kiwi g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and kiwi has 60% less calories than chicken breast - kiwi has 61 calories in 100g and chicken breast has 165 calories.
Is kiwi or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 26 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chicken breast has 31g of protein.
Does kiwi or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and chicken breast has no carbs..
Does kiwi or chicken breast contain more potassium?
Both kiwi and chicken breast are high in potassium. Kiwi has 20% more potassium than chicken breast - kiwi has 312mg of potassium in 100 grams and chicken breast has 256mg of potassium.