Kiwi vs. Peas

Nutrition comparison of Kiwi and Peas


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

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

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

  • Both kiwi and peas are high in Vitamin C, dietary fiber and potassium.
  • Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
Detailed nutritional comparison of kiwi and peas 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 Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Peas src

Calories and Carbs

calories

Kiwi has 25% less calories than pea - kiwi has 61 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to peas for fat. Kiwi has a macronutrient ratio of 7:87:7 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Peas
Protein 7% 26%
Carbohydrates 87% 69%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Kiwi and peas contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both kiwi and peas are high in dietary fiber. Pea has 90% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Kiwi and peas contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and pea has 5.7g of sugar.



Protein

protein

Pea has 375% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both kiwi and peas are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Both kiwi and peas are high in Vitamin C. Kiwi has 132% more Vitamin C than pea - kiwi has 92.7mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Pea has 850% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Kiwi and peas contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Kiwi and peas contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kiwi and peas contain significant amounts of pantothenic acid.

Kiwi Peas
Thiamin 0.027 MG 0.266 MG
Riboflavin 0.025 MG 0.132 MG
Niacin 0.341 MG 2.09 MG
Pantothenic acid 0.183 MG 0.104 MG
Vitamin B6 0.063 MG 0.169 MG
Folate 25 UG 65 UG

Minerals

calcium

Kiwi has 36% more calcium than pea - kiwi has 34mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pea has 374% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both kiwi and peas are high in potassium. Kiwi has 28% more potassium than pea - kiwi has 312mg of potassium per 100 grams and pea has 244mg of potassium.

Antioxidants and Phytonutrients

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 Peas
beta-carotene 52 UG 449 UG
lutein + zeaxanthin 122 UG 2477 UG
alpha-carotene ~ 21 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Peas
alpha linoleic acid 0.042 G 0.035 G
Total 0.042 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, both kiwi and peas contain significant amounts of linoleic acid.

Kiwi Peas
linoleic acid 0.246 G 0.152 G
Total 0.246 G 0.152 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 Peas (Peas, green, raw) .

Kiwi g

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G Water G
G Starch G
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