Kiwi vs. Marjoram
Nutrition comparison of Kiwi and Marjoram
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
marjoram
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and marjoram:
- Both kiwi and marjoram are high in Vitamin C, dietary fiber and potassium.
- Marjoram has 55% less sugar than kiwi.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Marjoram is an excellent source of Vitamin A, Vitamin K, calcium, iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and kiwi has 77% less calories than marjoram - kiwi has 61 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to marjoram per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for marjoram, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Marjoram | |
|---|---|---|
| Protein | 7% | 20% |
| Carbohydrates | 87% | 80% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and kiwi has 76% less carbohydrates than marjoram - kiwi has 14.7g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Both kiwi and marjoram are high in dietary fiber. Marjoram has 12 times more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Marjoram has 55% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 10 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both kiwi and marjoram are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both kiwi and marjoram are high in Vitamin C. Kiwi has 80% more Vitamin C than marjoram - kiwi has 92.7mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Marjoram is an excellent source of Vitamin A and it has 99 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Kiwi and marjoram contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has 14 times more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
| Kiwi | Marjoram | |
|---|---|---|
| Thiamin | 0.027 MG | 0.289 MG |
| Riboflavin | 0.025 MG | 0.316 MG |
| Niacin | 0.341 MG | 4.12 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 1.19 MG |
| Folate | 25 UG | 274 UG |
Minerals
calcium
Marjoram is an excellent source of calcium and it has 57 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 265 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both kiwi and marjoram are high in potassium. Marjoram has 388% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and marjoram has 1522mg 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 and kaempferol than marjoram per 100 grams, however, marjoram contains more apigenin than kiwi per 100 grams.
| Kiwi | Marjoram | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | ~ |
| apigenin | ~ | 3.5 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 | Marjoram | |
|---|---|---|
| beta-carotene | 52 UG | 4806 UG |
| lutein + zeaxanthin | 122 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Marjoram | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 3.23 G |
| Total | 0.042 G | 3.23 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than kiwi per 100 grams.
| Kiwi | Marjoram | |
|---|---|---|
| linoleic acid | 0.246 G | 1.175 G |
| Total | 0.246 G | 1.175 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 (%) |
Marjoram 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 marjoram contain more calories in 100 grams?Marjoram is high in calories and kiwi has 80% less calories than marjoram - kiwi has 61 calories in 100g and marjoram has 271 calories.
Does kiwi or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and kiwi has 80% fewer carbohydrates than marjoram - kiwi has 14.7g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does kiwi or marjoram contain more calcium?
Marjoram is a rich source of calcium and it has 57 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does kiwi or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 265 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does kiwi or marjoram contain more potassium?
Both kiwi and marjoram are high in potassium. Marjoram has 390% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and marjoram has 1522mg of potassium.