Food with Nutrition Similar to Kiwi


image of kiwi

Similar to Kiwi

A nutrient dense fruit, kiwi is an excellent source of Vitamin C and potassium. It is also a good source of dietary fiber. One kiwi contains about 42 calories.

Many foods are similar nutritionally to kiwi, including cauliflower, jalapeno, currants and mango.

We compared the key nutrients in kiwi (dietary fiber, Vitamin C and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Cauliflower, Jalapeno, Red Bell Pepper, Chili Pepper, Peas
fruits: Currants, Mango, Strawberries, Papaya, Cantaloupe, Pineapple, Lemon, Grapefruit, Orange, Orange Juice, Lime, Orange Zest, Persimmon, Lemon Zest, Tangerine
The details of the top 20 foods most nutritionally similar to kiwi are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to kiwi including cauliflower, jalapeno, red bell pepper, chili pepper and peas.

Cauliflower

image of cauliflower

Similarity: > 95%

Cauliflower is also high in Vitamin C and potassium. Also, cauliflower contains more pantothenic acid, Vitamin B6 and folate than kiwi.

For 100 grams of kiwi and cauliflower:


Kiwi
(about 1/2 cup)
Cauliflower
(7/8 cup)
3
dietary fiber (G)
2
93
Vitamin C (MG)
48
312
potassium (MG)
299
View More
0.977 | 0.977 | 1.95 Complete Comparison:
Cauliflower vs. Kiwi


Jalapeno

image of jalapeno

Similarity: > 95%

Jalapeno is also high in dietary fiber, Vitamin C and potassium. Moreover, jalapeno contains more Vitamin A, Vitamin E, niacin and Vitamin B6 than kiwi.

For 100 grams of kiwi and jalapeno:


Kiwi
(about 1/2 cup)
Jalapeno
(about 1 cup)
3
dietary fiber (G)
2.8
93
Vitamin C (MG)
119
312
potassium (MG)
248
View More
0.973 | 0.973 | 2.64 Complete Comparison:
Jalapeno vs. Kiwi


Red Bell Pepper

image of red bell pepper

Similarity: > 95%

Red bell pepper is also high in dietary fiber, Vitamin C and potassium. Also, red bell pepper contains more Vitamin A and Vitamin B6 than kiwi.

For 100 grams of kiwi and red bell pepper:


Kiwi
(about 1/2 cup)
Red Bell Pepper
(5/8 cup)
3
dietary fiber (G)
2.1
93
Vitamin C (MG)
128
312
potassium (MG)
211
View More
0.949 | 0.949 | 2.42 Complete Comparison:
Red Bell Pepper vs. Kiwi


Chili Pepper

image of chili pepper

Similarity: > 95%

Chili pepper is also high in Vitamin C and potassium. Also, chili pepper contains more Vitamin A, iron and Vitamin B6 than kiwi.

For 100 grams of kiwi and chili pepper:


Kiwi
(about 1/2 cup)
Chili Pepper
(2.25 peppers)
3
dietary fiber (G)
1.5
93
Vitamin C (MG)
243
312
potassium (MG)
340
View More
0.949 | 0.949 | 2.52 Complete Comparison:
Chili Pepper vs. Kiwi


Peas

image of peas

Similarity: > 90%

Peas are also high in dietary fiber, Vitamin C and potassium. Moreover, peas contains more protein, Vitamin A, iron and thiamin than kiwi.

For 100 grams of kiwi and peas:


Kiwi
(about 1/2 cup)
Peas
(3/4 cup)
3
dietary fiber (G)
5.7
93
Vitamin C (MG)
40
312
potassium (MG)
244
View More
0.928 | 0.928 | 3.03 Complete Comparison:
Peas vs. Kiwi


fruits

There are quite a few fruits or fruit products that offer similar nutritional benefits to kiwi. Currants, mango, strawberries, papaya and cantaloupe are all high in dietary fiber, Vitamin C and or potassium.

Currants

image of currants

Similarity: > 95%

Currants are also high in dietary fiber, Vitamin C and potassium. Also, currants contains more iron than kiwi.

For 100 grams of kiwi and currants:


Kiwi
(about 1/2 cup)
Currants
(7/8 cup)
3
dietary fiber (G)
4.3
93
Vitamin C (MG)
41
312
potassium (MG)
275
View More
0.963 | 0.963 | 1.6 Complete Comparison:
Currants vs. Kiwi


Mango

image of mango

Similarity: > 95%

Mango is also high in Vitamin C and contains some of the same nutrients. Also, mango contains more Vitamin A than kiwi.

For 100 grams of kiwi and mango:


Kiwi
(about 1/2 cup)
Mango
(5/8 cup)
3
dietary fiber (G)
1.6
93
Vitamin C (MG)
36
312
potassium (MG)
168
View More
0.952 | 0.952 | 1.39 Complete Comparison:
Mango vs. Kiwi


Strawberries

image of strawberries

Similarity: > 95%

Strawberries are also high in Vitamin C and contains some of the same nutrients.

For 100 grams of kiwi and strawberries:


Kiwi
(about 1/2 cup)
Strawberries
(5/8 cup)
3
dietary fiber (G)
2
93
Vitamin C (MG)
59
312
potassium (MG)
153
View More
0.95 | 0.95 | 1.59 Complete Comparison:
Strawberries vs. Kiwi


Papaya

image of papaya

Similarity: > 95%

Papaya is also high in Vitamin C and contains some of the same nutrients. Also, papaya contains more Vitamin A than kiwi.

For 100 grams of kiwi and papaya:


Kiwi
(about 1/2 cup)
Papaya
(3/4 cup)
3
dietary fiber (G)
1.7
93
Vitamin C (MG)
61
312
potassium (MG)
182
View More
0.949 | 0.949 | 1.54 Complete Comparison:
Papaya vs. Kiwi


Cantaloupe

image of cantaloupe

Similarity: > 95%

Cantaloupe is also high in Vitamin C and potassium. Also, cantaloupe contains more Vitamin A than kiwi.

For 100 grams of kiwi and cantaloupe:


Kiwi
(about 1/2 cup)
Cantaloupe
(5/8 cup)
3
dietary fiber (G)
0.9
93
Vitamin C (MG)
37
312
potassium (MG)
267
View More
0.947 | 0.947 | 1.35 Complete Comparison:
Cantaloupe vs. Kiwi


Pineapple

image of pineapple

Similarity: > 90%

Pineapple is also high in Vitamin C and contains some of the same nutrients.

For 100 grams of kiwi and pineapple:


Kiwi
(about 1/2 cup)
Pineapple
(5/8 cup)
3
dietary fiber (G)
1.4
93
Vitamin C (MG)
48
312
potassium (MG)
109
View More
0.942 | 0.942 | 1.77 Complete Comparison:
Pineapple vs. Kiwi


Lemon

image of lemon

Similarity: > 90%

Lemon is also high in dietary fiber and Vitamin C.

For 100 grams of kiwi and lemon:


Kiwi
(about 1/2 cup)
Lemon
(1/2 cup)
3
dietary fiber (G)
2.8
93
Vitamin C (MG)
53
312
potassium (MG)
138
View More
0.938 | 0.938 | 1.3 Complete Comparison:
Lemon vs. Kiwi


Grapefruit

image of grapefruit

Similarity: > 90%

Grapefruit is also high in Vitamin C and contains some of the same nutrients. Also, grapefruit contains more Vitamin A than kiwi.

For 100 grams of kiwi and grapefruit:


Kiwi
(about 1/2 cup)
Grapefruit
(about 3/8 cup)
3
dietary fiber (G)
1.6
93
Vitamin C (MG)
31
312
potassium (MG)
135
View More
0.937 | 0.937 | 1.02 Complete Comparison:
Grapefruit vs. Kiwi


Orange

image of orange

Similarity: > 90%

Orange is also high in dietary fiber and Vitamin C. Also, orange contains more calcium and thiamin than kiwi.

For 100 grams of kiwi and orange:


Kiwi
(about 1/2 cup)
Orange
(1/2 cup)
3
dietary fiber (G)
2.4
93
Vitamin C (MG)
45
312
potassium (MG)
169
View More
0.937 | 0.937 | 1.3 Complete Comparison:
Orange vs. Kiwi


Orange Juice

image of orange juice

Similarity: > 90%

Orange juice is also high in Vitamin C and contains some of the same nutrients.

For 100 grams of kiwi and orange juice:


Kiwi
(about 1/2 cup)
Orange Juice
(3/8 cup)
3
dietary fiber (G)
0.2
93
Vitamin C (MG)
50
312
potassium (MG)
200
View More
0.935 | 0.935 | 1.24 Complete Comparison:
Orange Juice vs. Kiwi


Lime

image of lime

Similarity: > 90%

Lime is also high in dietary fiber and Vitamin C.

For 100 grams of kiwi and lime:


Kiwi
(about 1/2 cup)
Lime
(1.5 fruit)
3
dietary fiber (G)
2.8
93
Vitamin C (MG)
29
312
potassium (MG)
102
View More
0.928 | 0.928 | 0.94 Complete Comparison:
Lime vs. Kiwi


Orange Zest

image of orange zest

Similarity: > 90%

Orange zest is also high in dietary fiber, Vitamin C and potassium. Moreover, orange zest contains more calcium, iron, thiamin and Vitamin B6 than kiwi.

For 100 grams of kiwi and orange zest:


Kiwi
(about 1/2 cup)
Orange Zest
(17 tbsps)
3
dietary fiber (G)
11
93
Vitamin C (MG)
136
312
potassium (MG)
212
View More
0.928 | 0.928 | 2.66 Complete Comparison:
Orange Zest vs. Kiwi


Persimmon

image of persimmon

Similarity: > 90%

Persimmon is also high in Vitamin C and potassium. Also, persimmon contains more iron than kiwi.

For 100 grams of kiwi and persimmon:


Kiwi
(about 1/2 cup)
Persimmon
(4 fruits)
3
dietary fiber (G)
0
93
Vitamin C (MG)
66
312
potassium (MG)
310
View More
0.927 | 0.927 | 1.44 Complete Comparison:
Persimmon vs. Kiwi


Lemon Zest

image of lemon zest

Similarity: > 90%

Lemon zest is also high in dietary fiber and Vitamin C. Also, lemon zest contains more calcium, iron and Vitamin B6 than kiwi.

For 100 grams of kiwi and lemon zest:


Kiwi
(about 1/2 cup)
Lemon Zest
(17 tbsps)
3
dietary fiber (G)
11
93
Vitamin C (MG)
129
312
potassium (MG)
160
View More
0.926 | 0.926 | 2.31 Complete Comparison:
Lemon Zest vs. Kiwi


Tangerine

image of tangerine

Similarity: > 90%

Tangerine is also high in Vitamin C and contains some of the same nutrients. Also, tangerine contains more Vitamin A than kiwi.

For 100 grams of kiwi and tangerine:


Kiwi
(about 1/2 cup)
Tangerine
(1/2 cup)
3
dietary fiber (G)
1.8
93
Vitamin C (MG)
27
312
potassium (MG)
166
View More
0.923 | 0.923 | 1.06 Complete Comparison:
Tangerine vs. Kiwi



Other Nutritional Substitutes

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