Avocado vs Kiwi: Nutrition & Calories Compare


Avocado vs Kiwi
Nutrition Facts
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Avocado vs Kiwi 100g Compare
per 100g | Avocado | Kiwi |
---|---|---|
Calories | 160 | 61 |
Carbohydrates | 8.53 g | 14.66 g |
Fat | 14.66 g | 0.52 g |
Dietary fiber | 6.7 g | 3 g |
Protein | 2 g | 1 g |
Calcium | 12 mg | 34 mg |
Iron | 0.55 mg | 0.31 mg |
Magnessium | 29 mg | 17 mg |
Potassium | 485 mg | 312 mg |
Sodium | 7 mg | 3 mg |
Zink | 0.64 mg | 0.14 mg |
Vitaminium A | 146 µg | 87 µg |
Vitaminium B1 (Thiamine) | 0.067 mg | 0.027 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.025 mg |
Vitaminium B3 (Niacin) | 1.738 mg | 0.341 mg |
Vitaminium B9 (Folic acid) | 81 mg | 25 mg |
Vitaminium C | 10 mg | 92.7 mg |
Vitaminium E | 2.07 mg | 1.46 mg |
Vitaminium K | 21 µg | 40.3 µg |
Beta karoten | 62 mg | 52 mg |
When it comes to fruits that pack a nutritional punch, avocados and kiwis are often at the top of the list. Both fruits are celebrated for their unique flavors and health benefits, making them favorites among health enthusiasts. But when we put avocado and kiwi head to head, which one comes out on top? Let's dive into an interesting comparison of these two nutritional powerhouses, exploring their calorie content, nutritional values, and more.
A Glimpse into the World of Avocados and Kiwis
Avocados, with their creamy texture and rich flavor, are often considered a staple in healthy diets. They're not just for guacamole; avocados can enhance the taste and nutrition of salads, sandwiches, and even smoothies. On the other hand, kiwis, with their bright green flesh and unique sweet-tart taste, offer a refreshing flavor twist to many dishes and snacks.
But there's more to these fruits than just taste. Avocados are renowned for their healthy fats, specifically monounsaturated fat, which supports heart health and helps maintain healthy cholesterol levels. Kiwis, though lower in fat, are a powerhouse of vitamins, especially vitamin C, making them excellent for boosting the immune system.
Breaking Down the Nutritional Content
When comparing the nutritional aspects of avocados and kiwis, it's essential to look beyond just the calorie count. Here's a quick overview of their nutritional profiles:
- Calories: Avocados contain more calories, with 160 calories per 100 grams, compared to kiwis, which have 61 calories per 100 grams.
- Carbohydrates and Fiber: Kiwis have a higher carbohydrate content at 14.66 grams, but avocados lead in fiber content with 6.7 grams, promoting better digestion and satiety.
- Fats: Avocados are rich in healthy fats, boasting 14.66 grams, whereas kiwis contain only 0.52 grams of fat.
- Vitamins and Minerals: Both fruits offer a range of vitamins and minerals, but kiwis outshine avocados in vitamin C content, with a whopping 92.7 mg compared to avocados' 10 mg. However, avocados provide more vitamin E and K, along with higher levels of potassium.
What About the Health Benefits?
Given their nutritional profiles, both avocados and kiwis offer remarkable health benefits. Avocados are beneficial for heart health, skin health, and weight management, thanks to their healthy fats and fiber. Kiwis, with their high vitamin C and dietary fiber, can enhance immune function and support digestive health.
Moreover, the low glycemic index (GI) of avocados, which is 10, makes them an excellent choice for those managing blood sugar levels. Kiwis have a higher GI at 50 but are still considered low to medium, making them a safe option for most people.
So, Which Is Better?
Choosing between avocados and kiwis depends on your nutritional needs and taste preferences. If you're looking for a fruit high in healthy fats and fiber, avocados are the way to go. On the other hand, if you prefer a fruit that's a vitamin C powerhouse with a sweeter taste, kiwis might be your pick.
In the end, both avocados and kiwis can be valuable additions to a balanced diet, offering a range of health benefits. Why not enjoy both and reap the diverse nutritional rewards they offer?
Avocado 100g
160kcalCalories source
- 20% CARBS.
- 5% PROTEIN
- 76% FAT
Kiwi 100g
61kcalCalories source
- 87% CARBS
- 6% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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