Kiwi vs. Nutmeg
Nutrition comparison of Kiwi and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and nutmeg:
- Both kiwi and nutmeg are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Nutmeg has 67% less sugar than kiwi.
- Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Nutmeg is an excellent source of calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and kiwi has 88% less calories than nutmeg - kiwi has 61 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, kiwi is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Nutmeg | |
|---|---|---|
| Protein | 7% | 3% |
| Carbohydrates | 87% | 37% |
| Fat | 7% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and kiwi has 70% less carbohydrates than nutmeg - kiwi has 14.7g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both kiwi and nutmeg are high in dietary fiber. Nutmeg has 593% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Nutmeg has 67% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has 412% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and kiwi has 100% less saturated fat than nutmeg - kiwi has 0.03g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 29 times more Vitamin C than nutmeg - kiwi has 92.7mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Kiwi and nutmeg contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Kiwi has more Vitamin E than nutmeg - kiwi has 1.5mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than nutmeg - kiwi has 40.3ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
| Kiwi | Nutmeg | |
|---|---|---|
| Thiamin | 0.027 MG | 0.346 MG |
| Riboflavin | 0.025 MG | 0.057 MG |
| Niacin | 0.341 MG | 1.299 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.16 MG |
| Folate | 25 UG | 76 UG |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 441% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 881% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both kiwi and nutmeg are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and nutmeg has 350mg 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 kiwi and nutmeg contain significant amounts of beta-carotene.
| Kiwi | Nutmeg | |
|---|---|---|
| beta-carotene | 52 UG | 28 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kiwi and nutmeg contain significant amounts of linoleic acid.
| Kiwi | Nutmeg | |
|---|---|---|
| linoleic acid | 0.246 G | 0.35 G |
| Total | 0.246 G | 0.35 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 (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Nutmeg is high in calories and kiwi has 90% less calories than nutmeg - kiwi has 61 calories in 100g and nutmeg has 525 calories.
Does kiwi or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and kiwi has 70% fewer carbohydrates than nutmeg - kiwi has 14.7g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does kiwi or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 440% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does kiwi or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 880% more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and nutmeg has 3mg of iron.
Does kiwi or nutmeg contain more potassium?
Both kiwi and nutmeg are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and nutmeg has 350mg of potassium.