Kiwifruit vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Avocado

Kiwifruit is higher in Vitamin C, and Vitamin K, yet Avocado is higher in Vitamin B5, Vitamin B6, Fiber, Folate, Vitamin B3, Vitamin B2, and Copper.
Kiwifruit covers your daily Vitamin C needs 92% more than Avocado.
Kiwifruit contains 2 times more Vitamin K than Avocado. While Kiwifruit contains 40.3µg of Vitamin K, Avocado contains only 21µg.
The amount of Saturated Fat in Kiwifruit is lower.

Food varieties used in this article are Kiwifruit, green, raw and Avocados, raw, all commercial varieties.

Infographic

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kiwifruit

Avocado

Contains more Calcium +183.3%

Contains less Sodium -57.1%

Contains more Iron +77.4%

Contains more Magnesium +70.6%

Contains more Phosphorus +52.9%

Contains more Potassium +55.4%

Contains more Zinc +357.1%

Contains more Copper +46.2%

Contains more Manganese +44.9%

Contains more Selenium +100%

Kiwifruit

Avocado

Contains more Calcium +183.3%

Contains less Sodium -57.1%

Contains more Iron +77.4%

Contains more Magnesium +70.6%

Contains more Phosphorus +52.9%

Contains more Potassium +55.4%

Contains more Zinc +357.1%

Contains more Copper +46.2%

Contains more Manganese +44.9%

Contains more Selenium +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kiwifruit

Avocado

Contains more Vitamin C +827%

Contains more Vitamin K +91.9%

Contains more Vitamin A +67.8%

Contains more Vitamin E +41.8%

Contains more Vitamin B1 +148.1%

Contains more Vitamin B2 +420%

Contains more Vitamin B3 +409.7%

Contains more Vitamin B5 +659%

Contains more Vitamin B6 +307.9%

Contains more Folate +224%

Kiwifruit

Avocado

Contains more Vitamin C +827%

Contains more Vitamin K +91.9%

Contains more Vitamin A +67.8%

Contains more Vitamin E +41.8%

Contains more Vitamin B1 +148.1%

Contains more Vitamin B2 +420%

Contains more Vitamin B3 +409.7%

Contains more Vitamin B5 +659%

Contains more Vitamin B6 +307.9%

Contains more Folate +224%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Kiwifruit

Avocado

Contains more Carbs +71.9%

Contains more Water +13.4%

Contains more Protein +75.4%

Contains more Fats +2719.2%

Contains more Other +159%

Kiwifruit

Protein: 1.14 g

Fats: 0.52 g

Carbs: 14.66 g

Water: 83.07 g

Other: 0.61 g

Avocado

Protein: 2 g

Fats: 14.66 g

Carbs: 8.53 g

Water: 73.23 g

Other: 1.58 g

Contains more Carbs +71.9%

Contains more Water +13.4%

Contains more Protein +75.4%

Contains more Fats +2719.2%

Contains more Other +159%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Kiwifruit

Avocado

Contains less Saturated Fat -98.6%

Contains more Monounsaturated Fat +20748.9%

Contains more Polyunsaturated fat +532.8%

Kiwifruit

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.047 g

Polyunsaturated fat: 0.287 g

Avocado

Saturated Fat: 2.126 g

Monounsaturated Fat: 9.799 g

Polyunsaturated fat: 1.816 g

Contains less Saturated Fat -98.6%

Contains more Monounsaturated Fat +20748.9%

Contains more Polyunsaturated fat +532.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Kiwifruit

Avocado

Contains more Sucrose +150%

Contains more Glucose +1010.8%

Contains more Fructose +3525%

Contains more Maltose +∞%

Contains more Galactose +70%

Contains more Starch +∞%

Kiwifruit

Starch: 0 g

Sucrose: 0.15 g

Glucose: 4.11 g

Fructose: 4.35 g

Lactose: 0 g

Maltose: 0.19 g

Galactose: 0.17 g

Avocado

Starch: 0.11 g

Sucrose: 0.06 g

Glucose: 0.37 g

Fructose: 0.12 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.1 g

Contains more Sucrose +150%

Contains more Glucose +1010.8%

Contains more Fructose +3525%

Contains more Maltose +∞%

Contains more Galactose +70%

Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Sugar
Lower in Glycemic Index
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	11.66g	1.83g
Protein	1.14g	2g
Fats	0.52g	14.66g
Carbs	14.66g	8.53g
Calories	61kcal	160kcal
Starch	0g	0.11g
Fructose	4.35g	0.12g
Sugar	8.99g	0.66g
Fiber	3g	6.7g
Calcium	34mg	12mg
Iron	0.31mg	0.55mg
Magnesium	17mg	29mg
Phosphorus	34mg	52mg
Potassium	312mg	485mg
Sodium	3mg	7mg
Zinc	0.14mg	0.64mg
Copper	0.13mg	0.19mg
Manganese	0.098mg	0.142mg
Selenium	0.2µg	0.4µg
Vitamin A	87IU	146IU
Vitamin A RAE	4µg	7µg
Vitamin E	1.46mg	2.07mg
Vitamin C	92.7mg	10mg
Vitamin B1	0.027mg	0.067mg
Vitamin B2	0.025mg	0.13mg
Vitamin B3	0.341mg	1.738mg
Vitamin B5	0.183mg	1.389mg
Vitamin B6	0.063mg	0.257mg
Folate	25µg	81µg
Vitamin K	40.3µg	21µg
Tryptophan	0.015mg	0.025mg
Threonine	0.047mg	0.073mg
Isoleucine	0.051mg	0.084mg
Leucine	0.066mg	0.143mg
Lysine	0.061mg	0.132mg
Methionine	0.024mg	0.038mg
Phenylalanine	0.044mg	0.097mg
Valine	0.057mg	0.107mg
Histidine	0.027mg	0.049mg
Saturated Fat	0.029g	2.126g
Monounsaturated Fat	0.047g	9.799g
Polyunsaturated fat	0.287g	1.816g
Omega-6 - Gamma-linoleic acid		0.015g
Omega-3 - ALA		0.111g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

42%

35%

Minerals Daily Need Coverage Score

14%

21%

Comparison summary

Which food contains less Sodium?

Kiwifruit contains less Sodium (difference - 4mg)

Which food is lower in Saturated Fat?

Kiwifruit is lower in Saturated Fat (difference - 2.097g)

Which food is cheaper?

Kiwifruit is cheaper (difference - $0.3)

Which food is lower in Sugar?

Avocado is lower in Sugar (difference - 8.33g)

Which food is lower in glycemic index?

Avocado is lower in glycemic index (difference - 18)

Which food is richer in minerals?

Avocado is relatively richer in minerals

Which food is richer in vitamins?

Avocado is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Kiwifruit vs. Avocado — In-Depth Nutrition Comparison

A recap on differences between Kiwifruit and Avocado

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References