Kiwi vs. Plums

Nutrition comparison of Kiwi and Plums


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

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

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

  • Kiwi has more Vitamin B6 and folate.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of kiwi and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Plums src

Calories and Carbs

calories

Kiwi and plums contain similar amounts of calories - kiwi has 61 calories per 100 grams and plum has 46 calories.

For macronutrient ratios, kiwi is similar to plums for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Plums
Protein 7% 6%
Carbohydrates 87% 89%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Kiwi and plums contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and plum has 11.4g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 114% more dietary fiber than plum - kiwi has 3g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.

sugar

Kiwi and plums contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and plum has 9.9g of sugar.

Protein

protein

Kiwi and plums contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and plum has 0.7g of protein.

Fat

saturated fat

Both kiwi and plums are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and plum has 0.02g of saturated fat.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 876% more Vitamin C than plum - kiwi has 92.7mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.

Vitamin A

Kiwi and plums contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.

Vitamin E

Kiwi and plums contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.

Vitamin K

Kiwi has 530% more Vitamin K than plum - kiwi has 40.3ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.

The B Vitamins

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

Kiwi Plums
Thiamin 0.027 MG 0.028 MG
Riboflavin 0.025 MG 0.026 MG
Niacin 0.341 MG 0.417 MG
Pantothenic acid 0.183 MG 0.135 MG
Vitamin B6 0.063 MG 0.029 MG
Folate 25 UG 5 UG

Minerals

calcium

Kiwi has 467% more calcium than plum - kiwi has 34mg of calcium per 100 grams and plum has 6mg of calcium.

iron

Kiwi and plums contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and plum has 0.17mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 99% more potassium than plum - kiwi has 312mg of potassium per 100 grams and plum has 157mg 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 and kaempferol than plum per 100 grams, however, plum contains more quercetin than kiwi per 100 grams.

Kiwi Plums
luteolin 0.74 mg ~
kaempferol 1.03 mg ~
Quercetin 0.04 mg 0.9 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, both kiwi and plums contain significant amounts of lutein + zeaxanthin.

Kiwi Plums
beta-carotene 52 UG 190 UG
lutein + zeaxanthin 122 UG 73 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than plum per 100 grams.

Kiwi Plums
linoleic acid 0.246 G 0.044 G
Total 0.246 G 0.044 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 Plums .

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

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G Water G
G Starch G
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FAQ

Does kiwi or plums contain more calories in 100 grams?
Kiwi and plums contain similar amounts of calories - kiwi has 61 calories in 100g and plum has 46 calories.

Does kiwi or plums have more carbohydrates?
By weight, kiwi and plums contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and plum has 11.4g of carbohydrates.

Does kiwi or plums contain more potassium?
Kiwi is a rich source of potassium and it has 100% more potassium than plum - kiwi has 312mg of potassium in 100 grams and plum has 157mg of potassium.