Kiwi vs. Tomato

Nutrition comparison of Kiwi and Tomato


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

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

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

  • Both kiwi and tomato are high in Vitamin C and potassium.
  • Kiwi is a great source of dietary fiber.
  • Tomato has 70% less calories than kiwi.
  • Tomato has 71% less sugar than kiwi.
  • Tomato has 73% less carbohydrates than kiwi.
Detailed nutritional comparison of kiwi and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Tomato src

Calories and Carbs

calories

Tomato has 70% less calories than kiwi - kiwi has 61 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to tomato for fat. Kiwi has a macronutrient ratio of 7:87:7 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Tomato
Protein 7% 17%
Carbohydrates 87% 74%
Fat 7% 9%
Alcohol ~ ~

carbohydrates

Tomato has 73% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 150% more dietary fiber than tomato - kiwi has 3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Tomato has 71% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and tomato has 2.6g of sugar.

Protein

protein

Kiwi and tomato contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both kiwi and tomato are high in Vitamin C. Kiwi has 577% more Vitamin C than tomato - kiwi has 92.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 950% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Kiwi and tomato contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Kiwi has 410% more Vitamin K than tomato - kiwi has 40.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Kiwi Tomato
Thiamin 0.027 MG 0.037 MG
Riboflavin 0.025 MG 0.019 MG
Niacin 0.341 MG 0.594 MG
Pantothenic acid 0.183 MG 0.089 MG
Vitamin B6 0.063 MG 0.08 MG
Folate 25 UG 15 UG

Minerals

calcium

Kiwi has 240% more calcium than tomato - kiwi has 34mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Kiwi and tomato contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both kiwi and tomato are high in potassium. Kiwi has 32% more potassium than tomato - kiwi has 312mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more quercetin than kiwi per 100 grams.

Kiwi Tomato
luteolin 0.74 mg ~
kaempferol 1.03 mg 0.09 mg
Quercetin 0.04 mg 0.58 mg
myricetin ~ 0.13 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, both kiwi and tomato contain significant amounts of lutein + zeaxanthin.

Kiwi Tomato
beta-carotene 52 UG 449 UG
lutein + zeaxanthin 122 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than tomato per 100 grams.

Kiwi Tomato
alpha linoleic acid 0.042 G 0.003 G
Total 0.042 G 0.003 G

omega 6s

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

Kiwi Tomato
linoleic acid 0.246 G 0.08 G
Total 0.246 G 0.08 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kiwi or Tomato .

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does kiwi or tomato contain more calories in 100 grams?
Tomato has 70% less calories than kiwi - kiwi has 61 calories in 100g and tomato has 18 calories.

Does kiwi or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and tomato has 3.9g of carbohydrates.

Does kiwi or tomato contain more potassium?
Both kiwi and tomato are high in potassium. Kiwi has 30% more potassium than tomato - kiwi has 312mg of potassium in 100 grams and tomato has 237mg of potassium.