Grapes vs. Kiwi
Nutrition comparison of Grapes and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and kiwi:
- Grape has more thiamin and riboflavin, however, kiwi contains more pantothenic acid and folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and grapes contain similar amounts of calories - kiwi has 61 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs, lighter in fat and similar to kiwi for protein. Grapes has a macronutrient ratio of 4:94:2 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Kiwi | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 94% | 86% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and grapes contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 233% more dietary fiber than grape - kiwi has 3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Kiwi has 42% less sugar than grape - kiwi has 9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Kiwi and grapes contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both kiwi and grapes are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 27 times more Vitamin C than grape - kiwi has 92.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Kiwi and grapes contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Kiwi and grapes contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Kiwi has 176% more Vitamin K than grape - kiwi has 40.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin and riboflavin, however, kiwi contains more pantothenic acid and folate. Both grapes and kiwi contain significant amounts of niacin and Vitamin B6.
| Grapes | Kiwi | |
|---|---|---|
| Thiamin | 0.069 MG | 0.027 MG |
| Riboflavin | 0.07 MG | 0.025 MG |
| Niacin | 0.188 MG | 0.341 MG |
| Pantothenic acid | 0.05 MG | 0.183 MG |
| Vitamin B6 | 0.086 MG | 0.063 MG |
| Folate | 2 UG | 25 UG |
Minerals
calcium
Kiwi has 240% more calcium than grape - kiwi has 34mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Kiwi and grapes contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 63% more potassium than grape - kiwi has 312mg of potassium per 100 grams and grape has 191mg 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, both grapes and kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Grapes | Kiwi | |
|---|---|---|
| beta-carotene | 39 UG | 52 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.042 G |
| Total | 0.011 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than grape per 100 grams.
| Grapes | Kiwi | |
|---|---|---|
| linoleic acid | 0.037 G | 0.246 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Kiwi 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 grapes contain more calories in 100 grams?Kiwi and grapes contain similar amounts of calories - kiwi has 61 calories in 100g and grape has 69 calories.
Does kiwi or grapes have more carbohydrates?
By weight, kiwi and grapes contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and grape has 18.1g of carbohydrates.
Does kiwi or grapes contain more potassium?
Kiwi is a rich source of potassium and it has 60% more potassium than grape - kiwi has 312mg of potassium in 100 grams and grape has 191mg of potassium.