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.
Detailed nutritional comparison of kiwi and onion 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 Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Onion src

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 heavier in fat and similar to onion for protein and carbs. Kiwi has a macronutrient ratio of 7:87:7 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Onion
Protein 7% 10%
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

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 Onion
beta-carotene 52 UG 1 UG
lutein + zeaxanthin 122 UG 4 UG

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 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 Onion .

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

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G Water G
G Starch G
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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.

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