Kiwi vs. Kale

Nutrition comparison of Kiwi and Kale


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

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

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

  • Both kiwi and kale are high in Vitamin C, dietary fiber and potassium.
  • Kale has 70% less carbohydrates than kiwi.
  • Kale has 8 times less sugar than kiwi.
  • Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Kale is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of kiwi and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Kale src

Calories and Carbs

calories

Kale has 43% less calories than kiwi - kiwi has 61 calories per 100 grams and kale has 35 calories.

For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Kale
Protein 7% 28%
Carbohydrates 87% 41%
Fat 7% 31%
Alcohol ~ ~

carbohydrates

Kale has 70% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and kale has 4.4g of carbohydrates.

dietary fiber

Both kiwi and kale are high in dietary fiber. Kale has 37% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.

sugar

Kale has 8 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and kale has 0.99g of sugar.

Protein

protein

Kale has 156% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and kale has 2.9g of protein.

Fat

saturated fat

Both kiwi and kale are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kale has 0.18g of saturated fat.

Vitamins

Vitamin C

Both kiwi and kale are high in Vitamin C. Kiwi is very similar to kiwi for Vitamin C - kiwi has 92.7mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 59 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.

Vitamin E

Kiwi and kale contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 867% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.

The B Vitamins

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

Kiwi Kale
Thiamin 0.027 MG 0.113 MG
Riboflavin 0.025 MG 0.347 MG
Niacin 0.341 MG 1.18 MG
Pantothenic acid 0.183 MG 0.37 MG
Vitamin B6 0.063 MG 0.147 MG
Folate 25 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 647% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and kale has 254mg of calcium.

iron

Kale has 416% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and kale has 1.6mg of iron.

potassium

Both kiwi and kale are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and kale has 348mg 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 luteolin than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than kiwi per 100 grams.

Kiwi Kale
luteolin 0.74 mg ~
kaempferol 1.03 mg 46.8 mg
Quercetin 0.04 mg 22.58 mg
isorhamnetin ~ 23.6 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 Kale
beta-carotene 52 UG 2873 UG
lutein + zeaxanthin 122 UG 6261 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Kale
alpha linoleic acid 0.042 G 0.378 G
Total 0.042 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, both kiwi and kale contain significant amounts of linoleic acid.

Kiwi Kale
linoleic acid 0.246 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.246 G 0.294 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 Kale (Kale, raw) .

Kiwi g

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G polyunsaturated fat G
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thiamin (Vit B1)
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niacin (Vit B3)
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protein
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biotin (Vit B7)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does kiwi or kale contain more calories in 100 grams?
Kale has 40% less calories than kiwi - kiwi has 61 calories in 100g and kale has 35 calories.

Does kiwi or kale have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and kale has 4.4g of carbohydrates.

Does kiwi or kale contain more calcium?
Kale is a rich source of calcium and it has 650% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and kale has 254mg of calcium.

Does kiwi or kale contain more potassium?
Both kiwi and kale are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and kale has 348mg of potassium.

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