Grapefruit vs. Kiwi

Nutrition comparison of Grapefruit and Kiwi


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

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

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

  • Both kiwi and grapefruit are high in Vitamin C.
  • Grapefruit has more beta-carotene and lycopene than kiwi, however, kiwi contains more lutein + zeaxanthin than grapefruit.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of potassium.
Detailed nutritional comparison of grapefruit and kiwi 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapefruit src
Image of Kiwi src

Calories and Carbs

calories

Kiwi and grapefruit contain similar amounts of calories - kiwi has 61 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, grapefruit is heavier in carbs, lighter in fat and similar to kiwi for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapefruit Kiwi
Protein 7% 7%
Carbohydrates 91% 86%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Kiwi and grapefruit contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than grapefruit - kiwi has 3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Kiwi and grapefruit contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and grapefruit has 6.9g of sugar.



Protein

protein

Kiwi and grapefruit contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both kiwi and grapefruit are high in Vitamin C. Kiwi has 197% more Vitamin C than grapefruit - kiwi has 92.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 13 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Kiwi and grapefruit contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Kiwi has more Vitamin K than grapefruit - kiwi has 40.3ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

Both grapefruit and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Grapefruit Kiwi
Thiamin 0.043 MG 0.027 MG
Riboflavin 0.031 MG 0.025 MG
Niacin 0.204 MG 0.341 MG
Pantothenic acid 0.262 MG 0.183 MG
Vitamin B6 0.053 MG 0.063 MG
Folate 13 UG 25 UG

Minerals

calcium

Kiwi has 55% more calcium than grapefruit - kiwi has 34mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Kiwi and grapefruit contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 131% more potassium than grapefruit - kiwi has 312mg of potassium per 100 grams and grapefruit has 135mg 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 kaempferol than grapefruit per 100 grams, however, grapefruit contains more quercetin than kiwi per 100 grams. Both grapefruit and kiwi contain significant amounts of luteolin.

Grapefruit Kiwi
luteolin 0.6 mg 0.74 mg
kaempferol 0.01 mg 1.03 mg
myricetin 0.01 mg ~
Quercetin 0.33 mg 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, grapefruit has more beta-carotene and lycopene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than grapefruit per 100 grams.

Grapefruit Kiwi
beta-carotene 686 UG 52 UG
alpha-carotene 3 UG ~
lycopene 1419 UG ~
lutein + zeaxanthin 5 UG 122 UG

Omega-3 and Omega-6

omega 3s

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

Grapefruit Kiwi
alpha linoleic acid 0.008 G 0.042 G
Total 0.008 G 0.042 G

omega 6s

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

Grapefruit Kiwi
linoleic acid 0.029 G 0.246 G
Total 0.029 G 0.246 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Kiwi (Kiwifruit, green, raw) .

Grapefruit g

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G Water G
G Starch G
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