Kefir vs. Kiwi
Nutrition comparison of Kefir and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and kiwi:
- Kefir has 67% less carbohydrates than kiwi.
- Kefir has more riboflavin and Vitamin B12.
- Kefir is an excellent source of Vitamin A and calcium.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and kefir contain similar amounts of calories - kiwi has 61 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to kiwi per calorie. Kefir has a macronutrient ratio of 35:44:21 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Kiwi | |
|---|---|---|
| Protein | 35% | 7% |
| Carbohydrates | 44% | 87% |
| Fat | 21% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 67% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than kefir - kiwi has 3g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir has 49% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 232% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both kiwi and kefir are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and kiwi are low in trans fat - kefir has 0.04g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Both kefir and kiwi are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 462 times more Vitamin C than kefir - kiwi has 92.7mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 41 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than kiwi - kefir has 41iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has 72 times more Vitamin E than kefir - kiwi has 1.5mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kiwi has 402 times more Vitamin K than kefir - kiwi has 40.3ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin and Vitamin B12. Both kefir and kiwi contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Kiwi | |
|---|---|---|
| Thiamin | 0.03 MG | 0.027 MG |
| Riboflavin | 0.135 MG | 0.025 MG |
| Niacin | 0.15 MG | 0.341 MG |
| Pantothenic acid | 0.385 MG | 0.183 MG |
| Vitamin B6 | 0.058 MG | 0.063 MG |
| Folate | 13 UG | 25 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 282% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Kiwi and kefir contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 90% more potassium than kefir - kiwi has 312mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.042 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than kefir per 100 grams.
| Kefir | Kiwi | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.246 G |
| Total | 0.044 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.
Kefir 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 kefir contain more calories in 100 grams?Kiwi and kefir contain similar amounts of calories - kiwi has 61 calories in 100g and kefir has 43 calories.
Is kiwi or kefir better for protein?
Kefir has 230% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and kefir has 3.8g of protein.
Does kiwi or kefir have more carbohydrates?
By weight, kefir has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does kiwi or kefir contain more calcium?
Kefir is a rich source of calcium and it has 280% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and kefir has 130mg of calcium.
Does kiwi or kefir contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than kefir - kiwi has 312mg of potassium in 100 grams and kefir has 164mg of potassium.