Kiwi vs. Peanuts
Nutrition comparison of Kiwi and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and peanuts:
- Both kiwi and peanuts are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and kiwi has 90% less calories than peanut - kiwi has 61 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Peanuts | |
|---|---|---|
| Protein | 7% | 16% |
| Carbohydrates | 87% | 14% |
| Fat | 7% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 31% less carbohydrates than peanut - kiwi has 14.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both kiwi and peanuts are high in dietary fiber. Peanut has 180% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Peanut has 45% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 20 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and kiwi has 100% less saturated fat than peanut - kiwi has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and kiwi are low in trans fat - peanut has 0.03g of trans fat per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than peanut - kiwi has 92.7mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Kiwi and peanuts contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 238% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than peanut - kiwi has 40.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Peanuts | |
|---|---|---|
| Thiamin | 0.027 MG | 0.152 MG |
| Riboflavin | 0.025 MG | 0.197 MG |
| Niacin | 0.341 MG | 14.355 MG |
| Pantothenic acid | 0.183 MG | 1.011 MG |
| Vitamin B6 | 0.063 MG | 0.466 MG |
| Folate | 25 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 71% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 410% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both kiwi and peanuts are high in potassium. Peanut has 103% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than kiwi per 100 grams.
| Kiwi | Peanuts | |
|---|---|---|
| linoleic acid | 0.246 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.246 G | 9.719 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 (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and kiwi has 90% less calories than peanut - kiwi has 61 calories in 100g and peanut has 587 calories.
Does kiwi or peanuts have more carbohydrates?
By weight, kiwi has 30% fewer carbohydrates than peanut - kiwi has 14.7g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does kiwi or peanuts contain more potassium?
Both kiwi and peanuts are high in potassium. Peanut has 100% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and peanut has 634mg of potassium.