Kiwi vs. Chili Pepper

Nutrition comparison of Kiwi and Chili Pepper


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

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

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

  • Both kiwi and chili pepper are high in Vitamin C and potassium.
  • Chili pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, kiwi contains more pantothenic acid.
  • Kiwi is a great source of dietary fiber.
Detailed nutritional comparison of kiwi and chili pepper 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 Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Chili Pepper src

Calories and Carbs

calories

Chili pepper has 34% less calories than kiwi - kiwi has 61 calories per 100 grams and chili pepper has 40 calories.

For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to chili pepper for fat. Kiwi has a macronutrient ratio of 7:87:7 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Chili Pepper
Protein 7% 17%
Carbohydrates 87% 79%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Kiwi and chili pepper contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 100% more dietary fiber than chili pepper - kiwi has 3g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.

sugar

Kiwi and chili pepper contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and chili pepper has 5.1g of sugar.



Protein

protein

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

Fat

saturated fat

Both kiwi and chili pepper are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.

Vitamins

Vitamin C

Both kiwi and chili pepper are high in Vitamin C. Chili pepper has 162% more Vitamin C than kiwi - kiwi has 92.7mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.

Vitamin A

Chili pepper has 13 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.

Vitamin E

Kiwi and chili pepper contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.

Vitamin K

Kiwi has 182% more Vitamin K than chili pepper - kiwi has 40.3ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.

The B Vitamins

Chili pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, kiwi contains more pantothenic acid. Both kiwi and chili pepper contain significant amounts of folate.

Kiwi Chili Pepper
Thiamin 0.027 MG 0.09 MG
Riboflavin 0.025 MG 0.09 MG
Niacin 0.341 MG 0.95 MG
Pantothenic acid 0.183 MG 0.061 MG
Vitamin B6 0.063 MG 0.278 MG
Folate 25 UG 23 UG

Minerals

calcium

Kiwi has 89% more calcium than chili pepper - kiwi has 34mg of calcium per 100 grams and chili pepper has 18mg of calcium.

iron

Chili pepper has 287% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chili pepper has 1.2mg of iron.

potassium

Both kiwi and chili pepper are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and chili pepper has 340mg 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, chili pepper has more luteolin, quercetin, apigenin and myricetin than kiwi per 100 grams, however, kiwi contains more kaempferol than chili pepper per 100 grams.

Kiwi Chili Pepper
luteolin 0.74 mg 3.87 mg
kaempferol 1.03 mg ~
Quercetin 0.04 mg 14.7 mg
apigenin ~ 1.4 mg
myricetin ~ 1.2 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 Chili Pepper
beta-carotene 52 UG 671 UG
lutein + zeaxanthin 122 UG 725 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Chili Pepper
alpha linoleic acid 0.042 G 0.005 G
Total 0.042 G 0.005 G

omega 6s

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

Kiwi Chili Pepper
linoleic acid 0.246 G 0.104 G
Total 0.246 G 0.104 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 Chili Pepper (Peppers, hot chili, green, raw) .

Kiwi g

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G Water G
G Starch G
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