Kiwi vs. Broccoli
Nutrition comparison of Kiwi and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and broccoli:
- Both kiwi and broccoli are high in Vitamin C, dietary fiber and potassium.
- Broccoli has 4.2 times less sugar than kiwi.
- Broccoli has 55% less carbohydrates than kiwi.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 44% less calories than kiwi - kiwi has 61 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Kiwi has a macronutrient ratio of 7:86:7 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Broccoli | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 86% | 65% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 55% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both kiwi and broccoli are high in dietary fiber. Kiwi has 15% more dietary fiber than broccoli - kiwi has 3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.2 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 147% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both kiwi and broccoli are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both kiwi and broccoli are high in Vitamin C. Kiwi has a little more Vitamin C (4%) than broccoli by weight - kiwi has 92.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 675% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Kiwi and broccoli contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 152% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Broccoli | |
|---|---|---|
| Thiamin | 0.027 MG | 0.071 MG |
| Riboflavin | 0.025 MG | 0.117 MG |
| Niacin | 0.341 MG | 0.639 MG |
| Pantothenic acid | 0.183 MG | 0.573 MG |
| Vitamin B6 | 0.063 MG | 0.175 MG |
| Folate | 25 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 38% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 135% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both kiwi and broccoli are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and broccoli has 316mg 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, both kiwi and broccoli contain significant amounts of luteolin.
| Kiwi | Broccoli | |
|---|---|---|
| luteolin | 0.74 mg | 0.8 mg |
| kaempferol | 1.03 mg | 7.84 mg |
| Quercetin | 0.04 mg | 3.26 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 52 UG | 361 UG |
| lutein + zeaxanthin | 122 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.0215 G |
| Total | 0.042 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than broccoli per 100 grams.
| Kiwi | Broccoli | |
|---|---|---|
| linoleic acid | 0.246 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.246 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 40% less calories than kiwi - kiwi has 61 calories in 100g and broccoli has 34 calories.
Does kiwi or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does kiwi or broccoli contain more potassium?
Both kiwi and broccoli are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and broccoli has 316mg of potassium.