Kiwi vs. Flaxseeds
Nutrition comparison of Kiwi and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and flaxseeds:
- Both kiwi and flaxseeds are high in dietary fiber and potassium.
- Flaxseed has 4.8 times less sugar than kiwi.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron and protein.
- Kiwi has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than kiwi.
- Kiwi has signficantly less saturated fat than flaxseed.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and kiwi has 89% less calories than flaxseed - kiwi has 61 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Flaxseeds | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 87% | 21% |
| Fat | 7% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 49% less carbohydrates than flaxseed - kiwi has 14.7g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both kiwi and flaxseeds are high in dietary fiber. Flaxseed has 810% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Flaxseed has 4.8 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 15 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Kiwi has signficantly less saturated fat than flaxseed - kiwi has 0.03g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 153 times more Vitamin C than flaxseed - kiwi has 92.7mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Kiwi and flaxseeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Kiwi and flaxseeds contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Kiwi has 837% more Vitamin K than flaxseed - kiwi has 40.3ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Flaxseeds | |
|---|---|---|
| Thiamin | 0.027 MG | 1.644 MG |
| Riboflavin | 0.025 MG | 0.161 MG |
| Niacin | 0.341 MG | 3.08 MG |
| Pantothenic acid | 0.183 MG | 0.985 MG |
| Vitamin B6 | 0.063 MG | 0.473 MG |
| Folate | 25 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 650% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 17 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both kiwi and flaxseeds are high in potassium. Flaxseed has 161% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and flaxseed has 813mg 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 has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than kiwi per 100 grams.
| Kiwi | Flaxseeds | |
|---|---|---|
| beta-carotene | 52 UG | ~ |
| lutein + zeaxanthin | 122 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 22.813 G |
| Total | 0.042 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.246 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.246 G | 5.91 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 (%) |
Flaxseeds 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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and kiwi has 90% less calories than flaxseed - kiwi has 61 calories in 100g and flaxseed has 534 calories.
Does kiwi or flaxseeds have more carbohydrates?
By weight, kiwi has 50% fewer carbohydrates than flaxseed - kiwi has 14.7g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does kiwi or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 650% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does kiwi or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 17 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does kiwi or flaxseeds contain more potassium?
Both kiwi and flaxseeds are high in potassium. Flaxseed has 160% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and flaxseed has 813mg of potassium.