Avocado vs Kiwi: Nutrition & Calories Compare



Avocado - calories, kcal, weight, nutrition
Avocado - calories, kcal, weight, nutrition

Avocado vs Kiwi
Nutrition Facts

Avocado
Serving size:
  change
one avocado (220g)tablespoon (9g)teaspoon (3g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Avocado vs Kiwi 100g Compare


per 100gAvocadoKiwi
Calories160 61
Carbohydrates8.53 g14.66 g
Fat14.66 g0.52 g
Dietary fiber6.7 g3 g
Protein2 g1 g
Calcium12 mg34 mg
Iron0.55 mg0.31 mg
Magnessium29 mg17 mg
Potassium485 mg312 mg
Sodium7 mg3 mg
Zink0.64 mg0.14 mg
Vitaminium A146 µg87 µg
Vitaminium B1 (Thiamine)0.067 mg0.027 mg
Vitaminium B2 (riboflavin)0.13 mg0.025 mg
Vitaminium B3 (Niacin)1.738 mg0.341 mg
Vitaminium B9 (Folic acid)81 mg25 mg
Vitaminium C10 mg92.7 mg
Vitaminium E2.07 mg1.46 mg
Vitaminium K21 µg40.3 µg
Beta karoten62 mg52 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

160kcal

Calories source

  • 20% CARBS.
  • 5% PROTEIN
  • 76% FAT

Kiwi 100g

61kcal

Calories source

  • 87% CARBS
  • 6% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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