Kiwi vs. Onion
Nutrition comparison of Kiwi and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and onion:
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Onion has 53% less sugar than kiwi.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 34% less calories than kiwi - kiwi has 61 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in fat and similar to onion for carbs. Kiwi has a macronutrient ratio of 7:87:7 and for onion, 11:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Onion | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 87% | 88% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and onion contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 76% more dietary fiber than onion - kiwi has 3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Onion has 53% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Kiwi and onion contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both kiwi and onion are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 11 times more Vitamin C than onion - kiwi has 92.7mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Kiwi and onion contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Kiwi has 72 times more Vitamin E than onion - kiwi has 1.5mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Kiwi has 99 times more Vitamin K than onion - kiwi has 40.3ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Both kiwi and onion contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Onion | |
|---|---|---|
| Thiamin | 0.027 MG | 0.046 MG |
| Riboflavin | 0.025 MG | 0.027 MG |
| Niacin | 0.341 MG | 0.116 MG |
| Pantothenic acid | 0.183 MG | 0.123 MG |
| Vitamin B6 | 0.063 MG | 0.12 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Kiwi has 48% more calcium than onion - kiwi has 34mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Kiwi and onion contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 114% more potassium than onion - kiwi has 312mg of potassium per 100 grams and onion has 146mg 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 than onion per 100 grams, however, onion contains more quercetin and isorhamnetin than kiwi per 100 grams. Both kiwi and onion contain significant amounts of kaempferol.
| Kiwi | Onion | |
|---|---|---|
| luteolin | 0.74 mg | 0.02 mg |
| kaempferol | 1.03 mg | 0.65 mg |
| Quercetin | 0.04 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than onion per 100 grams.
| Kiwi | Onion | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.004 G |
| Total | 0.042 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than onion per 100 grams.
| Kiwi | Onion | |
|---|---|---|
| linoleic acid | 0.246 G | 0.013 G |
| Total | 0.246 G | 0.013 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 (%) |
Onion 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 onion contain more calories in 100 grams?Onion has 30% less calories than kiwi - kiwi has 61 calories in 100g and onion has 40 calories.
Does kiwi or onion have more carbohydrates?
By weight, kiwi and onion contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and onion has 9.3g of carbohydrates.
Does kiwi or onion contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than onion - kiwi has 312mg of potassium in 100 grams and onion has 146mg of potassium.