Kiwi vs Nectarine: Nutrition & Calories Compare


Kiwi vs Nectarine
Nutrition Facts
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Kiwi vs Nectarine 100g Compare
per 100g | Kiwi | Nectarine |
---|---|---|
Calories | 61 | 44 |
Carbohydrates | 14.66 g | 10.55 g |
Fat | 0.52 g | 0.32 g |
Dietary fiber | 3 g | 1.7 g |
Protein | 1 g | 1.06 g |
Calcium | 34 mg | 6 mg |
Iron | 0.31 mg | 0.28 mg |
Magnessium | 17 mg | 9 mg |
Potassium | 312 mg | 201 mg |
Zink | 0.14 mg | 0.17 mg |
Vitaminium A | 87 µg | 332 µg |
Vitaminium B1 (Thiamine) | 0.027 mg | 0.034 mg |
Vitaminium B2 (riboflavin) | 0.025 mg | 0.027 mg |
Vitaminium B3 (Niacin) | 0.341 mg | 1.125 mg |
Vitaminium B9 (Folic acid) | 25 mg | 5 mg |
Vitaminium C | 92.7 mg | 5.4 mg |
Vitaminium E | 1.46 mg | 0.77 mg |
Vitaminium K | 40.3 µg | 2.2 µg |
Beta karoten | 52 mg | 150 mg |
Discovering the Nutritional Gems: Kiwi and Nectarine
When it comes to choosing between a kiwi and a nectarine, you're not just picking a fruit; you're selecting a bundle of nutrients, flavors, and health benefits. Both fruits are celebrated for their delicious taste and impressive nutrient profile, making them favorites among health enthusiasts and fruit lovers alike. But how do they really compare when we delve into their nutritional content?
Understanding the Nutritional Landscape
At first glance, kiwis and nectarines might seem quite similar—after all, they're both juicy, sweet, and have vibrant colors. However, a closer look reveals distinct differences in their nutritional makeup. For instance, kiwis are known for their high vitamin C content, boasting a whopping 92.7 mg, which is over 15 times the amount found in nectarines. This makes kiwis an excellent choice for boosting your immune system and skin health.
On the other hand, nectarines shine in their vitamin A content, offering 332 IU compared to the 87 IU found in kiwis. Vitamin A is crucial for maintaining healthy vision, skin, and immune function. Moreover, nectarines have a lower glycemic index (GI) of 35, making them a preferable option for those monitoring their blood sugar levels.
Calories and Macronutrients: A Closer Look
When it comes to calorie count, nectarines have the upper hand with only 44 calories per 100 grams, compared to the 61 calories found in kiwis. This slight difference might appeal to those who are calorie-conscious. However, kiwis offer more dietary fiber—3 grams per 100 grams—almost double that of nectarines. This makes kiwis a better option for digestive health and satiety.
Both fruits provide a similar protein content, around 1 gram per 100 grams, making them a minor but valuable source of plant-based protein. Additionally, kiwis contain slightly more fat, but it's important to note that it's the healthy kind, which is essential for absorbing vitamins.
Minerals and More: Beyond the Basics
Delving deeper into their mineral content, kiwis come out on top in terms of potassium, calcium, and magnesium, which are vital for heart health, bone density, and muscle function. However, nectarines offer more zinc, a key mineral for immune function and wound healing.
One of the most striking nutritional aspects of kiwis is their vitamin C content, which significantly surpasses that of nectarines. This, coupled with their high vitamin K and E content, makes kiwis a powerhouse of antioxidants, supporting heart health and providing anti-inflammatory benefits.
Which Should You Choose?
Ultimately, the choice between kiwi and nectarine depends on your personal health goals and taste preferences. If you're looking for a vitamin C boost or need more fiber in your diet, kiwis might be the way to go. On the other hand, if you prefer a lower-calorie option with a higher vitamin A content, nectarines could be more appealing.
Regardless of your choice, both fruits offer a delicious way to enrich your diet with essential nutrients. By incorporating a variety of fruits like kiwis and nectarines into your meals, you can enjoy the full spectrum of flavors and health benefits they have to offer.
Kiwi 100g
61kcalCalories source
- 87% CARBS.
- 6% PROTEIN
- 7% FAT
Nectarine 100g
44kcalCalories source
- 86% CARBS
- 9% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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