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.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
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 of 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.
Kiwi g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Kiwi has 30% less calories than pea - kiwi has 61 calories in 100g and pea has 81 calories.
Does kiwi or peas have more carbohydrates?
By weight, kiwi and peas contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and pea has 14.5g of carbohydrates.
Does kiwi or peas contain more potassium?
Both kiwi and peas are high in potassium. Kiwi has 30% more potassium than pea - kiwi has 312mg of potassium in 100 grams and pea has 244mg of potassium.