Kiwi vs. Kit Kat
Nutrition comparison of Kiwi and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and kit kat:
- Both kit kat and kiwi are high in potassium.
- Kit kat has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, kiwi contains more Vitamin B6.
- Kit kat is an excellent source of calcium.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Kit Kat (Candies, KIT KAT Wafer Bar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kit kat is high in calories and kiwi has 88% less calories than kit kat - kit kat has 518 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to kit kat for protein. Kiwi has a macronutrient ratio of 7:87:7 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Kit Kat | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 87% | 50% |
| Fat | 7% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and kiwi has 77% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 200% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Kit kat is high in sugar and kiwi has 82% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Kit kat has 471% more protein than kiwi - kit kat has 6.5g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and kiwi has 100% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
trans fat
Both kit kat and kiwi are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has less cholesterol than kit kat - kit kat has 11mg 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 more Vitamin C than kit kat - kiwi has 92.7mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kit kat and kiwi contain similar amounts of Vitamin A - kit kat has 24ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Kit kat and kiwi contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 675% more Vitamin K than kit kat - kit kat has 5.2ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Kit kat has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, kiwi contains more Vitamin B6. Both kiwi and kit kat contain significant amounts of niacin and folate.
| Kiwi | Kit Kat | |
|---|---|---|
| Thiamin | 0.027 MG | 0.117 MG |
| Riboflavin | 0.025 MG | 0.21 MG |
| Niacin | 0.341 MG | 0.5 MG |
| Pantothenic acid | 0.183 MG | 0.64 MG |
| Vitamin B6 | 0.063 MG | 0.02 MG |
| Folate | 25 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 268% more calcium than kiwi - kit kat has 125mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Kit kat has 223% more iron than kiwi - kit kat has 1mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Both kit kat and kiwi are high in potassium. Kiwi has 35% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and kiwi has 312mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and kit kat contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.075 G |
| Total | 0.042 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than kiwi per 100 grams.
| Kiwi | Kit Kat | |
|---|---|---|
| linoleic acid | 0.246 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 0.246 G | 0.971 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 (%) |
Kit Kat 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 kit kat or kiwi contain more calories in 100 grams?Kit kat is high in calories and kiwi has 90% less calories than kit kat - kit kat has 518 calories in 100g and kiwi has 61 calories.
Does kit kat or kiwi have more carbohydrates?
By weight, kit kat is high in carbohydrates and kiwi has 80% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does kit kat or kiwi contain more calcium?
Kit kat is a rich source of calcium and it has 270% more calcium than kiwi - kit kat has 125mg of calcium in 100 grams and kiwi has 34mg of calcium.
Does kit kat or kiwi contain more potassium?
Both kit kat and kiwi are high in potassium. Kiwi has 40% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and kiwi has 312mg of potassium.