Kiwi vs. Strawberries

Nutrition comparison of Kiwi and Strawberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus strawberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and strawberries:

  • Both strawberries and kiwi are high in Vitamin C.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of potassium.
Detailed nutritional comparison of kiwi and strawberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 48% less calories than kiwi - strawberry has 32 calories per 100 grams and kiwi has 61 calories.

For macronutrient ratios, kiwi is similar to strawberries for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Strawberries
Protein 7% 7%
Carbohydrates 87% 85%
Fat 7% 8%
Alcohol ~ ~

carbohydrates

Strawberry has 48% less carbohydrates than kiwi - strawberry has 7.7g 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 50% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.

sugar

Strawberry has 46% less sugar than kiwi - strawberry has 4.9g of sugar per 100 grams and kiwi has 9g of sugar.



Protein

protein

Strawberries and kiwi contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and kiwi has 1.1g of protein.

Fat

saturated fat

Both strawberries and kiwi are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.

Vitamins

Vitamin C

Both strawberries and kiwi are high in Vitamin C. Kiwi has 58% more Vitamin C than strawberry - strawberry has 58.8mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.

Vitamin A

Strawberries and kiwi contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.

Vitamin E

Strawberries and kiwi contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.

Vitamin K

Kiwi has 17 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.

The B Vitamins

Both kiwi and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Kiwi Strawberries
Thiamin 0.027 MG 0.024 MG
Riboflavin 0.025 MG 0.022 MG
Niacin 0.341 MG 0.386 MG
Pantothenic acid 0.183 MG 0.125 MG
Vitamin B6 0.063 MG 0.047 MG
Folate 25 UG 24 UG

Minerals

calcium

Kiwi has 113% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and kiwi has 34mg of calcium.

iron

Strawberries and kiwi contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and kiwi has 0.31mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 104% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and kiwi has 312mg 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 strawberry per 100 grams, however, strawberry contains more quercetin than kiwi per 100 grams.

Kiwi Strawberries
luteolin 0.74 mg ~
kaempferol 1.03 mg 0.5 mg
Quercetin 0.04 mg 1.11 mg
myricetin ~ 0.04 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 Strawberries
beta-carotene 52 UG 7 UG
lutein + zeaxanthin 122 UG 26 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kiwi and strawberries contain significant amounts of alpha linoleic acid (ALA).

Kiwi Strawberries
alpha linoleic acid 0.042 G 0.065 G
Total 0.042 G 0.065 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than strawberry per 100 grams.

Kiwi Strawberries
linoleic acid 0.246 G 0.09 G
Total 0.246 G 0.09 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.

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Strawberries (Strawberries, raw) .

Kiwi g

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G Water G
G Starch G
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