Kiwi vs Nectarine: Nutrition & Calories Compare



Kiwi - calories, kcal, weight, nutrition
Kiwi - calories, kcal, weight, nutrition

Kiwi vs Nectarine
Nutrition Facts

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.
Nectarine
Serving size:
  change
one nectarine (120g)cup, slices (143g)
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: 35

* 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 vs Nectarine 100g Compare


per 100gKiwiNectarine
Calories61 44
Carbohydrates14.66 g10.55 g
Fat0.52 g0.32 g
Dietary fiber3 g1.7 g
Protein1 g1.06 g
Calcium34 mg6 mg
Iron0.31 mg0.28 mg
Magnessium17 mg9 mg
Potassium312 mg201 mg
Zink0.14 mg0.17 mg
Vitaminium A87 µg332 µg
Vitaminium B1 (Thiamine)0.027 mg0.034 mg
Vitaminium B2 (riboflavin)0.025 mg0.027 mg
Vitaminium B3 (Niacin)0.341 mg1.125 mg
Vitaminium B9 (Folic acid)25 mg5 mg
Vitaminium C92.7 mg5.4 mg
Vitaminium E1.46 mg0.77 mg
Vitaminium K40.3 µg2.2 µg
Beta karoten52 mg150 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

61kcal

Calories source

  • 87% CARBS.
  • 6% PROTEIN
  • 7% FAT

Nectarine 100g

44kcal

Calories source

  • 86% CARBS
  • 9% PROTEIN
  • 6% 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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