Kiwi vs. Jalapeno

Nutrition comparison of Kiwi and Jalapeno


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

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

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

  • Both kiwi and jalapeno are high in Vitamin C, dietary fiber and potassium.
  • Jalapeno has 52% less calories than kiwi.
  • Jalapeno has 54% less sugar than kiwi.
  • Jalapeno has 56% less carbohydrates than kiwi.
  • Jalapeno has more riboflavin, niacin and Vitamin B6.
Detailed nutritional comparison of kiwi and jalapeno 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 Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Jalapeno src

Calories and Carbs

calories

Jalapeno has 52% less calories than kiwi - kiwi has 61 calories per 100 grams and jalapeno has 29 calories.

For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to jalapeno for fat. Kiwi has a macronutrient ratio of 7:87:7 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Jalapeno
Protein 7% 11%
Carbohydrates 87% 80%
Fat 7% 9%
Alcohol ~ ~

carbohydrates

Jalapeno has 56% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and jalapeno has 6.5g of carbohydrates.

dietary fiber

Both kiwi and jalapeno are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than jalapeno by weight - kiwi has 3g of dietary fiber per 100 grams and jalapeno has 2.8g of dietary fiber.

sugar

Jalapeno has 54% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and jalapeno has 4.1g of sugar.



Protein

protein

Kiwi and jalapeno contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and jalapeno has 0.91g of protein.

Fat

saturated fat

Both kiwi and jalapeno are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and jalapeno has 0.09g of saturated fat.

Vitamins

Vitamin C

Both kiwi and jalapeno are high in Vitamin C. Jalapeno has 28% more Vitamin C than kiwi - kiwi has 92.7mg of Vitamin C per 100 grams and jalapeno has 118.6mg of Vitamin C.

Vitamin A

Jalapeno has 12 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and jalapeno has 54ug of Vitamin A.

Vitamin E

Jalapeno has 145% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and jalapeno has 3.6mg of Vitamin E.

Vitamin K

Kiwi has 118% more Vitamin K than jalapeno - kiwi has 40.3ug of Vitamin K per 100 grams and jalapeno has 18.5ug of Vitamin K.

The B Vitamins

Jalapeno has more riboflavin, niacin and Vitamin B6. Both kiwi and jalapeno contain significant amounts of thiamin, pantothenic acid and folate.

Kiwi Jalapeno
Thiamin 0.027 MG 0.04 MG
Riboflavin 0.025 MG 0.07 MG
Niacin 0.341 MG 1.28 MG
Pantothenic acid 0.183 MG 0.315 MG
Vitamin B6 0.063 MG 0.419 MG
Folate 25 UG 27 UG

Minerals

calcium

Kiwi has 183% more calcium than jalapeno - kiwi has 34mg of calcium per 100 grams and jalapeno has 12mg of calcium.

iron

Kiwi and jalapeno contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and jalapeno has 0.25mg of iron.

potassium

Both kiwi and jalapeno are high in potassium. Kiwi has 26% more potassium than jalapeno - kiwi has 312mg of potassium per 100 grams and jalapeno has 248mg 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 jalapeno per 100 grams, however, jalapeno contains more quercetin than kiwi per 100 grams. Both kiwi and jalapeno contain significant amounts of luteolin.

Kiwi Jalapeno
luteolin 0.74 mg 1.34 mg
kaempferol 1.03 mg ~
Quercetin 0.04 mg 5.07 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 Jalapeno
beta-carotene 52 UG 561 UG
lutein + zeaxanthin 122 UG 861 UG
alpha-carotene ~ 67 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kiwi and jalapeno contain significant amounts of alpha linoleic acid (ALA).

Kiwi Jalapeno
alpha linoleic acid 0.042 G 0.05 G
Total 0.042 G 0.05 G

omega 6s

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

Kiwi Jalapeno
linoleic acid 0.246 G 0.062 G
other omega 6 ~ 0.004 G
Total 0.246 G 0.066 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 Jalapeno (Peppers, jalapeno, raw) .

Kiwi g

()
Daily Values (%)

Jalapeno g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G